Awww yeah guess who’s ahead of the game this week? This girl! Ok seriously I need to shut up before karma comes and kicks me in the ass for thinking I’m all caught up. Anyway WORKOUT WEDNESDAY! This week the biggest news is I managed TWO double unders in my jump rope practice! Not consecutive but hey I’ll take it! massive improvement. Practice really does help. This weeks workout is a set workout, for time. There are five exercises and full details are below.
- 100 Jump Rope
- 20 Body Weight Squats
- 20 Plank & toe taps
- 20 Clean & Presses
- 20 In Outs
- 100 Jump Rope
- 15 Body Weight Squats
- 15 Plank & toe taps
- 15 Clean & Presses
- 15 In Outs
- 100 Jump Rope
- 10 Body Weight Squats
- 10 Plank & toe taps
- 10 Clean & Presses
- 10 In Outs
The goal is to complete the workout for time. Then when you revisit the workout later you try and beat your previous time. In the workout I used a jump rope, bodybar and mat, but feel free to modify the equipment depending on what you have. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
We start out with 100 reps of JUMP ROPE. I just love it! If you can do double unders, like I said I managed two at the end during my practice session, you can see them at the end of the video. I am LOVING jump rope lately huh? I have started doing it pretty much every few days, and honestly I don’t get bored. As long as it’s a part of your workout and not your whole workout it’s fine.
After the jump rope are BODYWEIGHT SQUATS. I chose to do these with arms overhead but feel free to choose an arm position that works for you. Last week they were Zombie squats, and we’ve also done prisoner squats. I like mixing my arm positions up to challenge myself. Arms overhead is also good if you plan to progress to holding a bar overhead, which comes in handy for many Olympic lifts. This is something I plan on progressing to but as I said last week I’m trying to fix my form, and work on my range of motion before adding weight.
After squats it’s down to the floor for a PLANK & TOE TOUCH. In the plank on the elbows tap the right leg out and in, then repeat on the left. Both sides count at one rep. Focus on keeping the hips the same height at the shoulders and when moving the legs aim for little to no movement in the hips.
Then it’s up off the floor for a CLEAN & PRESS. I used my new bodybar but you can use a barbell and plates, whatever you have. Because my bar is 20lbs and I’m used to around 35-40lbs for reps I increased the range of motion to go all the way down to the floor for each rep, that’s an option. Having a heavier bar would have made this workout more intense. Next time I’ll be using my barbell.
I haven’t done the next move, IN & OUTS for a long while. I honestly don’t like them so much as an ab exercise as they work the hip flexor more than the core, but they were a fun addition and something different as it had been a while. For me these are tricky because I’d get more abs if I could extend back more but occasionally that pulls against my left kidney which feels uncomfortable so I stay within a safe range for me. Honestly, in future I’ll just skip these in favor of sit ups or other ab exercises.
As always a fun workout and my time was around 12:49, if you watch the video you’ll see I went wrong in the third set, so I sped that bit up and didn’t include it in my time, and I repeated that set. As much as I love having the time to beat for future workouts I hate counting!!! But hoping that the focus for that will come the more I practice. For my own workouts I’m trying to plan some fun things for the upcoming weeks, including things that will challenge me. I’m getting stronger every day but doing these videos I do notice areas where my technique is off, and where I need to focus on MY training. This is why a trainer is a good idea, you think you move correctly but your body does wonky things!
More workouts every Wednesday!