The workout for this week is simple, but very challenging! It will not take very long to complete which makes it a great workout for a day when you are short on time. There is no time limit, the goal is to complete it as quickly as possible. There is no equipment needed, just a place to run. I recommend going to a track- one lap around is 1/4 mile. Or you can just run around the block, or whatever!
10 mountain climbers
1/4 mile run (not shown in video)
Complete 4 rounds as fast as possible.
That good looking man in the video is Justin. He created this workout so I thought it would be fitting it he demonstrated the moves. Plus, he is so good at burpees 🙂
I did this workout in a class a couple weeks ago and I’m still having flashbacks. To say it’s hard is an understatement. It is HARD!!! You have to really push yourself though. The goal is to to do as many reps as possible in the allotted time, or to complete the routine as quickly as possible if there is no allotted time.
This workout requires an interval timer, a mat and a resistance band.
Here you go!
Part 1: Strength (will take about 15 minutes)
Tabata intervals: starting with the bicep curls, do as many reps as possible for 20 seconds, rest for 10 seconds. Repeat for a total of 8 rounds then move on to the next exercise.
Set interval timer for 8 rounds of 20 seconds work, 10 seconds rest.
1. Band: bicep curls
2. Band: seated rows
3. Band: military press
Part 2: Cardio Interval
There is no time limit here. The goal is to complete it as quickly as possible and to only take breaks between exercises.
Perform each exercise 10 times at a slow pace, 10 times at a medium pace and 10 times at a fast pace. This is extremely challenging.
1. One legged burpees right leg
2. One legged burpees left leg
3. Jack in the box tuck jumps
4. Giant lunge/jump right leg
5. Giant lunge/jump left leg
6. Squat/front kick (squat low!!)
Part 3: Abs (12 minutes)
Perform each exercise for 20 seconds each, back to back with no rest interval ever. Go through entire sequence 5 times. Set interval timer for 30 rounds of 20 seconds.
3. Plank jumps
5. Single knee tuck (alternating knees)
6. Crab toe touch
Here is a little visual explanation of the moves 🙂