The Crazy Monday workout of last week was tough!  I was feeling a bit sore all over till Thursday.

 

I hope you enjoy this workout for Monday.  It is always best to start your week strong!

Remember finish stronger.

 

Warm up: Light jog for 10 min

  • Download gymboss on your phone! (timer)

Set the the timer on 20 sec work and 10 seconds rest for 8 rounds: ALSO KNOWN AS TABATA:

A)  Tabata (20:10 x 8)

  1. Mountain climbers
  2. Jump rope

The first 20 seconds you will do mountain climbers, rest 10 seconds, then Jump rope 20 seconds, rest 10 seconds. Continue with this pattern alternating between mountain climbers and jump rope.

B)  10 – 1 LADDER plus 200 m run after each round.

  1. Burpees
  2. High knees (each leg)
  3. Mountain climbers (each leg)
  4. Jumping jacks
  5. Lateral jumps (each side)
  6. Broad jumps
  7. Star jumps
  8. Step ups (each leg)

Do 10 reps of each exercise, then run 200 m, then 9 reps and run 200 m, then 8 reps and run 200 m, carry on till 1 of each exercise.

** If you don’t have space to run do 100 x jump rope and 50 toe touches on a step.

 

C)  Another Tabata, but a double one.  Set timer 20 seconds work and 10 seconds rest for 16 rounds.

  1. Mountain climbers
  2. Toe touches on step. 

First 8 rounds do mountain climbers and the second 8 rounds do toe touches.

 

D)  Repeat x 2

20 seconds Elbow plank

20 seconds Straight arm plank

20 seconds slow mountain climbers

 

E)  Abs:

10 x crunches

10 x bicycles

10 x jack knives

10 x double crunches

10 x Russian twist

Repeat x 4

 

Have Fun!

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