Its a beautiful day here in KW! Why not take advantage of this weather and get a short but sweaty workout in outside! A park works great but as long as you have a stretch of grass at least 60 meters or so you will be fine. This workout is designed to test your cardio, burn fat and temporarily increase your metabolic rate.
The 3 exercises we will be focusing on are:
1. Jump lunges
2. Push up with a twist
3. Ab Crunch
1. Jump Lunge: Standing with your feet at shoulder width, take a slightly longer then normal step forward. That’s your starting point. Bring your rear knee down until your front thigh is parallel to the ground. Explode up and switch your legs. Do 5 each leg for a total of 10 reps. If lunges are a problem change to 10 jump squats.
2. Push up with twist: Assume a push up position. If not able to do from toes, start on your knees. Lower yourself until your chest touches the ground. As you push yourself up shift your weight to your left hand and twist your body and raise your opposite arm so that your body forms a “T”. Bring arm back down and back into a push up. Repeat 5-6 reps per side for 10-12 in total.
3. Ab crunch: Laying with your back on the ground, raise your knees in the air so that your thighs are at a 90 degree angle. With your hands at your temples, raise your shoulder blades of the ground, hold of a second and return to start. Do 15-20 reps.
Sprint 60 meters
Push up with twist
Sprint 60 meters back
1 min break
Try to do 5 sets and work your way up to 10 rounds. 15-20 mins and your body is super happy.
Let me know how it goes!