Exercise: Fast Burn Interval

So this interval I got a little carried away. I guess I really wanted to make up for the days I missed my workouts. The first part of this workout is a interval train. Set your timers for 50 seconds on and 10 seconds off, there are 21 rounds total. By the time you finish you will have completed each exercise 3 times. After the interval there is a burn out challenge, which basically is doing as many as you can until you cant move anymore ;) Good luck people, I am pretty sure I over did it on the burn out challenge, my poor shoulders are super sore today. Read the instructions first and then watch the tutorial then have fun!!

Interval Challenge:

1. Jump Rope or High Knees: do these AS FAST AS POSSIBLE, no slacking people!! This workout is for you!

2. Body Row or Band Row: Hang from a sturdy bar, keeping body straight and abs tight, pull yourself up squeezing the shoulder blades. Or if no bar is handy, sit tall with a tube wrapped around your feet or a sturdy object (make sure it has quite a bit of resistance, it should be tough) pull the tube towards you squeezing your shoulder blades, you can also substitute with a pull up if you are feeling frisky. (to get equipment see to the right and scroll through)

3. Single Leg Squat with a Slider: with one foot on a furniture slider or a small towel (on a tile or wood floor) stand tall and slide the leg on the towel to the side as you squat with the standing leg-butt should stick out behind you and do not let knee go over your toes, go as low as you can and slide the leg back into standing position.

4. Repeat #3 with other leg.

5. Squat, Tap & Jump: in front of a chair, squat down and tap your butt briefly to the chair, quickly stand up and jump at the same time, immediately squat back down, tap and repeat, do as many as possible these should get you a bit winded and burn your quads.

6. Weighted Bridge: on your back with your knees bent, hold a dumbbell in each hand and place the hands on each hip bone, press your heels into the floor and lift your butt up until you are a diagonal line from your shoulders to your knees, squeeze the butt tight at the top. If this is too tough, do not use weights, if you would like a challenge use a stability ball under your heels (still keep knees bent).

7. Slow Motion Froggie Squats: with feet wider than hips, come down to a squat placing elbows on the insides of each knee, hands together, with the head in the SAME spot (very important! use a mirror to keep track of your head or stare at a still object at eye level) start straightening out your knees and raising your hips up, then slowly come back down as low as you can. This one you may need to look at the video :), also do not go too fast. I only did around 15 in each 50 second interval.

Burn Out Challenge:

Yoga Pushups!! do as many as you can until your form fails.
start in a pushup position with hands directly under each shoulders abs very tight and feet hip width, slowly lower the body with the elbows in CLOSE, brushing your rib cage, come almost to the floor and pause, then start to glide forward, lifting the chest up and straightening your arms at the same time (it should look like cobra in yoga), then with tight abs lift the hips up and push the body into a downward dog or an inverted V position. Also may need to see the video with this one too ;)

Here are my scores if you want to compete and I urge you to beat me!!
High Knees: too many to count around 114 to 125
Body Rows: 21, 20, 21
Slider Squat Right: 18, 20, 18
Slider Squat Left: 19, 20, 18
Squat, Tap, Jump: 32, 36, 36
Weighted Bridge: 25, 24, 25
Slow Motion Froggie: 15, 16, 15
Yoga Pushups: 50 in 4 minutes (I dunno if I recommend you do this one, I am sooo sore!)