You workout as hard as you can go for 1 full minute and then perform a mild exercise as an active recovery for 2 minutes.
You can do any exercises you like but here is the workout I did:
WARM UP:
- Push Ups x 12
- Squats x 15
- Spiderman Climbs x 20
- Jumping Jacks x 30
WORKOUT:
- Sprinting (in place) 1:00
- Squats - 2:00
- Mountain Jumpers - 1:00
- Lunges with a twist - 2:00
- Side to Side Ski Jumps - 1:00
- 1 Legged Alternating Reach - 2:00
- Heismans - 1:00
- Squats - 2:00
- Bowling Lunges (modified ice skater) - 1:00
- Alt. Lt & Rt Lunges with Reach - 2:00
- High Low Punches 1:00
- Reverse Lunges - 2:00
Be sure to keep moving for a few minutes and perform some stretching!
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