Yesterday we talked about how we choose our time and our mindset. Today, I have set up a sample 20-minute high intensity workout. All you will need for this is yourself, 20 minutes, and a kick butt mindset!
This workout consists of 2 circuits. Complete each circuit 2 times. It will be tough, but worth it! First and foremost I encourage you to listen to your body, and rest when you need to. The idea is to push and not pace, meaning instead of slowly getting through a segment, its okay to go hard and rest before the time is up. And if you need to rest longer, that is okay too.
A few tips before working out:
- Make sure you are cleared to workout by your physician, especially if you have any health conditions
- Have water close to you, staying hydrated is important
- Prior to working out be sure to stretch and warm up.
- Following the workout stretch and cool down.
- Okay that’s about a wrap…
LET’S GET STARTED!
Circuit 1 – complete 2 times
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Exercise
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Time
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Interval
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Squat Jump 15 sec on 5 off x 3
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1 minute
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15 seconds on
5 seconds rest
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Pulsing squat
(hold squat at ninety degrees with slight pulsing movement)
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1 minute
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Steady
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Burpees
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1 minute
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15 seconds on
5 seconds rest
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Pushups
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1 minute
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15 seconds on
5 seconds rest
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Plank 1 minute
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1 minute
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Steady
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Circuit 2- Complete 2 times
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Exercise
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Time
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Interval
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Jumping Lunges 15 sec on 5 off
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1 minute
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15 seconds on
5 seconds rest
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Lunge hold
(hold lunge at 90 degrees)
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1 minute
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30 seconds each leg
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Mountain climbers
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1 minute
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15 seconds on
5 seconds rest
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Close grip pushups
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1 minute
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15 seconds on
5 seconds rest
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Bicycle abs 1 minute
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1 minute
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Steady
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