Lerentia Strydom Today’s workout is like a big Playlist, the big difference is that you can not put it on shuffle play. You have to start at number one and work your way through the list. Like any other playlist their will be “songs” that you don’t like. And the best song is saved for last!
What I like about today’s workout is that you can challenge yourself to get through the list, but it is not mentally challenging. You can get it done, push yourself and feel great afterwards.
My warm up was 10 minutes and therefore I did not have time to do my 30 x burpees. This workout is exactly 55 minutes.
Hope you enjoy this one.
Warm up: 5 – 8 minutes jogging
Start at no. 1 and work all the way to no. 20
Complete no. 1 before you go to no.2
Push hard to complete all the exercises.
- 2 x 400 m run- if you have no space to run do 150x skipping and 50 x steps
- 40 x shoulder press
- 40 x push ups
- 70 x crunches
- 7 x shuttle runs 15 m (to the other side and back is 1, in total 14) – if you don’t have space, do 10 x sideways shuffle and 10 mountain climbers (each leg)= 1
- 30 x tuck jumps
- 30 x DB lunges (each leg)
- 20 x DB squats
- 3 x 10 high knees and drop (count the drop) plus 10 side ways shuffle and 50 steps = 1 (repeat 3 times)
- 2 min plank
- 30 x DB Sit up
- 30 x bicep curls
- 6 x 2 push up and 10 mountain climbers (each leg)= 1 rep
- 20 x lateral raises
- 20 x front raises
- 60 x shoulder press
- 40 x plank rows (total)
- 1 x 400m – no space= 150 x skipping and 50 x steps each leg
- 20 x dips
- 30 x burpees
ABS:
30 x V- sit ups
30 sec side plank L
30 sec side plank R
Repeat 3 times
