Lerentia Strydom When it is zero degrees outside, this workout will have you warm in no time.
I had to add a “HOT UP” because I was not warm after the warm up.
The definition of a HOT UP is: to increase in intensity, pace, or excitement.
Before we get to the workout I want to share a story about two of my clients, they have been training with me for almost two years, I see them twice a week at their place. They are 52 and 55 years old, or in their case 55 years young. I have to add that the husband is the best DJ ever when it comes to playing music during a workout.
After seeing them I am so motivated and inspired by them.
Here is why:
- They are young of heart and they truly enjoy exercising so much. They always try to add some fun in the workout, like when they have to run around the tennis court for a certain time they will start to kick a soccer ball. Just adding that bit of fun and laughter early in the morning.
2. They love doing cardio on the trampoline and showing off their tricks! I love to watch them.
3. They have never complaint about anything I gave them to do (they will look funny at me when I say the word burpees, but they will still do it (if you are reading this, being too old is not an excuse not to do burpees)
4. I see them as my Australian mentors, they teach me so much of this country, weather, cities, athletes, music, animals etc. They are preparing me for my citizenship test one day.
5. They work really hard, for 60 minutes! When I get there they are already warming up and they exercise for 60 minutes. Do their stretching afterwards. They do not like to stand around and chit chat. I love them for that. They inspire me to design and deliver great programs, especially for them.
6. They exercise to relax! How awesome is that. And of course for all the benefits of exercising.
7. They are kind and warm, always friendly and they both have a big heart.
They did this workout today and they killed it!!
Hope you are inspired by them too, get out there and kill this workout.
Warm up: 5-8 minutes light jog or cycle
Hot Up:
10 x squats plus 100 x rope jumps
20 x squats plus 120 x rope jumps
30 x squats plus 150 x rope jumps
40 x squats plus 200 x rope jumps.
WORKOUT:
1.
20 x Goblet squat
10 x push ups
10 x KB swings
2.
20 x goblet reverse lunges (each leg) – hold the kettle bell in front of your chest
10 x skater lunges
3.
20 x DB step ups (each leg)
10 x Upright rows
10 x Broad jumps
Repeat number 1 – 3 x 3
4.
1 km Row
30 x KB swings
2 Km bicycle
Repeat x 2
5.
2 min Rope jump
20 x squat, clean and press
2 min rope jump
Rest 2 minutes and repeat one more time.
