Oct 1, 2011 by Tatianna
Today’s workout was a mix of Interval Training which focused on the booty, and little time challenge at the end which focused on the abs. It was a very short workout, a little under 20 minutes. I try to workout every other day instead of every day, this way my body get’s to recover. But sometimes on the off days I enjoy some jump rope skipping just to help my body recover faster, it’s active resting.
For this workout I was using my 8 lbs medicine ball ( non bouncy ) and my pink Lebert. But you totally don’t need this equipment, you can substitute with few things such as 2 chairs and a broom stick ( for the rows ) or a regular doorway pull up bar the one that comes off, like the one I showed you in my “ Basic Home Workout Equipment ” post.
For the push-ups you can use a chair like I showed you in “Love Your Body Workout ” or you can just use 2 dumbbells to make the grip similar to the equipment I was using.
Workout Explanation
I explain the exercises in the video.
This workout is consisted of 2 parts, the first part in HIIT and the second part is done for time.
Part One
Set your timer ( I am using Gymboss Max ) for 2 intervals of 10 seconds ( rest interval ) and 45 seconds ( max effort ), for the total of 18 rounds. You will go through following exercises in this order 3 times.
- Two Way Jump Lunges ( 2 diagonal & 2 straight jump lunges counts as 1 rep ) – there is a pause at the end of every lunge.
- Crab to Plank Stretches
- Two Way Jump Lunges
- Twisting Push-ups
- Two Way Jump Lunges
- Two Way Grip Row
Part two
Complete 50 bicycles for time
My scores
1) – 4, 4, 4 ( all four lunges counts as one rep )
2) – 23, 20, 20
3) – 4, 4, 3
4) – 13, 12, 11
5) – 4, 3, 4
6) – 11, 10, 10
I completed 50 bicycles in 1 min and 11 seconds.
Share your scores!
