Workout Moves

I have a great group of followers who are starting their own workout cult! It’s not quite a cult, but they are wanting a challenging workout that makes them sweat, and they aren’t finding it where they are.

 

There will be 2 workouts published this week: One these rebels have done, and one they have not done.

 

Here is the workout which is similar to the one they did last Saturday – My workout crew and I did this one this week. It’s definitely a keeper!

 

Remember – you don’t have to complete the entire program to get an effective workout. Take it in pieces if you need to. Each move is modifiable.

 

I use my Gymboss Interval Timer which you can get here – but you don’t have to. You can use a watch timer or you can decide on a number of repetitions and just count.

 

There is no special equipment for this workout. You will need a towel to wipe the sweat off!

 

Warmup

30 x 30 x 8 ~ Squats and pushups.

30 seconds of squats, 30 seconds of pushups for 8 rounds.

 

High-Intensity Round

5 x 10 x 16

5 seconds on belly

10 seconds of mountain climbers

16 rounds

 

Strengthening session

Part 1

10 x 50 x 8

8 rounds of these 2 pairings:

Squat-hold (or wall sit) for 50 seconds, 10 seconds to switch.

Elephant kick for 50 seconds.

Stay on the same leg for the elephant kick through round 1, switch on round 2, and so on.

 

Part 2

10 x 50 x 8

8 rounds of these 2 pairings:

Step lunge twist, alternating legs, for 50 seconds. 10 seconds to switch.

1-leg windmill for 50 seconds.

Stay on the same leg for the windmill for round 1, switch on round 2, and so on.

 

Part 3

10 x 50 x 8

8 rounds of these 2 pairings:

Elbow plank for 50 seconds. 10 seconds to switch.

1-leg lying toe-touch for 50 seconds.

Stay on the same leg for the lying toe-touch for round 1, switch on round 2, and so on.

 

High-Intensity Round

30 x 30 x 8

30 seconds of lunge jump/mountain climber combo

30 seconds of “Get-Ups”

 

Lunge jump twice, mountain climber 3 times, back to lunge jump twice, mountain climber 3 times.

 

Use 1 hand to assist in the Get-Ups for round 1, switch on round 2, and so on.

 

Repeat Strengthening Parts 1, 2, 3 but only do 4 rounds of each rather than 8 rounds.

 

Abs of choice and stretch.