WORKOUT WEDNESDAY and I feel all accomplished and ahead because I got this video DONE, edited and up on youtube by Tuesday afternoon! Look at me go when I’m on my game 😉 Anyway this workout is a 10 minute video of interval training. On the video you’ll see I did 20 seconds low intensity followed by 20 seconds high intensity version of the exercise, then 10 seconds rest before moving onto the next exercise. That means this workout is TEN minutes! Now if you aren’t ready for 20 seconds high intensity just do the first version for the whole 40 seconds… go to your own level!
In the video I had a little spotted assistance as usual and you’ll see a break during the first set as I’m doing the roll-ups. Why? Because of this…. guess what happened next?
Yup I totally rolled up and bonked him on the head with my feet! Silly puppy does insist on working out WITH me. Anyway I stopped for a few seconds to put him inside out the way, then restarted the workout. Hopefully you won’t have this issue 😉 Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
So here is a breakdown of the workout:
- 20 seconds low intensity = Squats
- 20 seconds high intensity = jump squats
- 10 second break
- 20 second low intensity = Alternating forward lunge
- 20 second high intensity = Jump lunges
- 10 second break
- 20 second low intensity = Jumping Jacks
- 20 second high intensity = Star Jumps
- 10 second break
- 20 second low intensity = Roll Up to standing
- 20 second high intensity = Roll Up to jump up
- 10 second break
- Repeat
SQUATS – Feet hip distance apart, toes forward, sit the butt back and down into an imaginary chair. Try and get the butt down to just below knee height. Push through glutes to drive upwards to standing position
JUMP SQUATS – sitting back as the squats but pushing up through glutes and thighs into a jump, landing softly with a bent knee. Arms used for assistance.
FORWARD LUNGES – Standing with feet hip distance apart, step the right foot forwards bending both knees to 90°. Right knee over the right ankle, and left knee under the hips. Trying to bring that right thigh parallel to the floor. Push off the right heel to drive upwards, stepping in and switching lead leg.
JUMP LUNGES– As above but to switch legs jump up, switching the legs front/back in the air.
JUMPING JACKS – starting in a standing position with the arms down by the sides, jump both feet out laterally whilst extending the arms out laterally. Finishing with the feet wide on the floor and arms overhead. Keep a small bend in the elbow, and knees to avoid locking out joints. Then jump feet back together, arms to sides returning to the start position.
STAR JUMPS – High intensity version of a jumping jack! Crouch into a 1/2 squat position, arms in and butt back, then jump up with legs wide and arms out and wide also. Return to start position on landing. Ensure abs braced throughout.
ROLL UP – standing with your back to the mat, crouch down into a ball and roll back onto the mat with legs in the air. Roll up through the spine onto your feet and in one movement come to a standing position. Ideally try not to use your hands to push all the work into the legs, but if you need assistance from the arms then feel free to add a push to get yourself up onto your feet.
ROLL UP with JUMP – As above but when you stand up add a jump on the end.
And that’s this weeks workout! 10 minutes but it’s all you need!