Lerentia Strydom When was the last time that you got up on a Monday morning feeling on top of the world? Ready for the day and really looking forward to your workout?
I love it when I wake up on a Monday morning, rested and ready for the day.
I approached the Monday Madness program with a “Bring it on” attitude. My already sore legs is a sign that I am going to regret it tomorrow.
Here is the workout and I hope you are shouting: “Bring it on!”
Warm up:
5- 10 minutes running or cycling
- 15 x squats
20 x air squats
20 x lunges (total)
Repeat 3 times
- Set timer 30 seconds work and 30 seconds rest intervals for a total of 4 rounds:
- 30 seconds frog jumps and rest 30 seconds.
Repeat 4 times
- 30 seconds jump lunges and rest 30 seconds.
Repeat 4 times
- 30 seconds burpees and rest 30 seconds.
Repeat 4 times.
3.
Round 1: 45 seconds: 2 squat pulses and 1 jump
15 seconds: shoulder press
Round 2: 30 seconds: 2 squat pulses and 1 jump
30 seconds: shoulder press
Round 3: 15 seconds: 2 squat pulses and 1 jump
45 seconds: shoulder press
4.
Tabata: set timer 20 seconds and 10 seconds intervals for a total of 8 rounds:
20 sec one leg burpees (L), 10 sec rest.
** next round R leg, then L again. You will do 4 rounds with each leg.
ABS:
30 seconds plank
20 x bicycle
Repeat x 3
