Lerentia Strydom The heading and the photo of this post sums this workout up quite well! I did this workout about two years ago in Kuala Lumpur and I can still remember it clearly! It was high intensity and it was a sweaty mess! Today was no different.
When you start reading the workout it might look a bit confusing and almost impossible to do. But once you get going you will find that the pattern is easy to remember.
Give it a go! Definitely one to remember!
Warm up:
8-10 minutes run or cycle
Workout
DROP 10 reps and add 1 exercise
- 70 x Jumping rope
70 x mountain climbers (each leg)
- 60 x Jumping rope
60 x jumping jacks
60 x mountain climbers (Each leg)
60 x DB swings
- 50 x jumping rope
50 x Jumping jacks
50 x mountain climbers (each leg)
50 x DB swings
50 x plank hops
- 40 x jumping rope
40 x Jumping jacks
40 x mountain climbers (each leg)
40 x DB swings
40 x Plank with hops
40 x Bent over rows (each arm)
- 30 x jumping rope
30 x jumping jacks
30 x mountain climbers (each leg)
30 x DB swings
30 x plank hops
30 x Bent over rows (each arm)
30 x Burpees
- 20 x jumping rope
20 x jumping jacks
20 x mountain climbers (each leg)
20 x DB swings
20 x plank hops
20 x bent over rows
20 x burpees
20 x Push ups
- 10 x jumping rope
10 x jumping jacks
10 x mountain climbers (each leg)
10 x DB swings
10 x plank with hops
10 x bent over rows (each arm)
10 x burpees
10 x push ups
10 x man makers
ABS:
25 x crunches
20 x bicycles
15 x jack knives
15 x crunches
20 x bicycles
25 x jack knives
Repeat 3 times.
