Lerentia Strydom 100 x Push ups, 200 x squats and 4km run.
IF you are up for a challenge, and if you are looking for a high intensity workout you have come to the right place. You will absolutely love this workout (maybe not while you are doing it) but certainly when you are finished.
I just love a workout where you experience the feeling of accomplishment! You feel more confident in every aspect of your life. You feel like you can take on the world with all its problems. It is the best medicine to get you through daily activities and deal with day to day issues.
If you are injured or for some other reason can not do the running part of the program I have included jump rope and mountain climbers or sprinting on a stationary bicycle.
Here is the workout of the week:
Warm up:
Run or cycle for 5-8 minutes
Workout
1. Round 1
10 x push ups
20 x air squats
1 x 400m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
2. Round 2
10 x push ups
20 x goblet squat
1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle
3. Round 3
10 x Push up with shoulder tap (you do 1 push up and 1 shoulder tap=1)
20 x Squat jump with Dumbbells
1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
4. Round 4.
10 x 2 plank rows (each arm) and 1 push up (count the push ups) – you do 4 rows and 1 push up=1
20 x 6 High knees (total) and drop into squat = 1
1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle
5. Round 5
10 x X body Push up
20 x sumo squat
1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
6. Round 6
10 x Push up and hop in
20 x lateral squat jumps
1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
7. Round 7
10 x uneven push ups
20 x one leg squats (10 each leg)
1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
8. Round 8
10 x Push up one leg up (5 L and 5 R)
20 x 2 squat pulses into squat jump
1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
9. Round 9
10 x tricep push ups
20 x traveling squat jumps (squat into broad jump)
1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle
10. Round 10
10 x burpee push up
20 x squat into tuck jump
1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint or bicycle
ABS:
15 x Russian twist
15 x sprinter sit up
15 x crunches
Repeat x 3
If you need to look at the exercises please follow this link and click on the exercise to open a video of the exercise.
http://movewithlerentia.com/fit/MoveF%20Day3_1134.xhtml
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