Hi everyone,
Today I did a great little workout that only has four exercises and lasts only 10 minutes, but is guaranteed to work all of your major muscle groups and push your endurance past your previous limits! This is a hight intensity interval training workout and you will need to set your Gymboss Interval Timer for 20 rounds of 2 intervals of 10 seconds and 20 seconds. Push yourself to your highest intensity! You can achieve unbelievable results with HIIT if you push yourself to your max and really give all you have. And make sure to write down your reps for each round so you can compare them to mine. A little competition makes everything more fun. ;)
Enjoy your workout!
Monica
The Jump~Dip~Push Workout
Set your timer for 20 rounds of 10/20 intervals. Rest for 10 seconds, then do each exercise for 20 seconds at your highest intensity. Push yourself--it's only 10 minutes! You will do each exercise 5 times.
Frog Jump
Start in a deep squat position. Push your butt back and do NOT let your knees go past your toes! Now power through your legs and jump as high as you can. Land as softly as possible to reduce strain on your joints. Repeat as fast as you can while maintaining proper form.
High Knees
Stand tall, roll your shoulders back behind and away from your ears, tilt pelvis forward and keep your core tight. You can place your hands on your hips, behind your head, out to your side, or clasped in front of you--whatever is most comfortable for you. Contract your abs and pull your right knee up as high as you can. Switch legs. Do this as fast as you can while maintaining proper form.
Tricep Dip
Stand in the middle of your dip bar and place your hands on the bars at your side. If you are a beginner, lift one foot off the floor. If you are more advanced, lift both legs up off floor. Keeping your elbows as close to your sides as possible, lower your body until your upper arm is parallel to the floor, pause for a moment and then lift yourself back up so your arms are straght.
Today I did a great little workout that only has four exercises and lasts only 10 minutes, but is guaranteed to work all of your major muscle groups and push your endurance past your previous limits! This is a hight intensity interval training workout and you will need to set your Gymboss Interval Timer for 20 rounds of 2 intervals of 10 seconds and 20 seconds. Push yourself to your highest intensity! You can achieve unbelievable results with HIIT if you push yourself to your max and really give all you have. And make sure to write down your reps for each round so you can compare them to mine. A little competition makes everything more fun. ;)
Enjoy your workout!
Monica
The Jump~Dip~Push Workout
Set your timer for 20 rounds of 10/20 intervals. Rest for 10 seconds, then do each exercise for 20 seconds at your highest intensity. Push yourself--it's only 10 minutes! You will do each exercise 5 times.
Start in a deep squat position. Push your butt back and do NOT let your knees go past your toes! Now power through your legs and jump as high as you can. Land as softly as possible to reduce strain on your joints. Repeat as fast as you can while maintaining proper form.
Stand tall, roll your shoulders back behind and away from your ears, tilt pelvis forward and keep your core tight. You can place your hands on your hips, behind your head, out to your side, or clasped in front of you--whatever is most comfortable for you. Contract your abs and pull your right knee up as high as you can. Switch legs. Do this as fast as you can while maintaining proper form.
Stand in the middle of your dip bar and place your hands on the bars at your side. If you are a beginner, lift one foot off the floor. If you are more advanced, lift both legs up off floor. Keeping your elbows as close to your sides as possible, lower your body until your upper arm is parallel to the floor, pause for a moment and then lift yourself back up so your arms are straght.
Push Up
Get into the plank position. Keep your back straight, place your hands directly below your shoulders, keep your core tight and your hips lifted. If you are a beginner, you may place your knees on the floor. Now lower your body so that your upper arms are parallel to the floor. Don't worry if you can't go all the way down. Do your best and go as low as you can. Raise yourself back up to the starting position. Do this exercise as fast as you can while maintaining proper form.
Monica's Scores:
Frog Jump: 13, 14, 14, 12, 11
High Knees: 43, 41, 40, 33, 41
Tricep Dip: 7, 6, 5, 6, 5
Push Up: 10, 12, 10, 10, 10
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