So I have a busy busy week this week leading up to our RV vacation (have I made enough hints that I’m going on vacation yet?) and I just didn’t get the workout video editing done for this weeks workout. Too much to do, not enough time! But I have the blog post done, because I can do that on the go between classes, and clients 🙂 Yes I’m THAT person in their car in parking lots madly tapping on my phone, lol! ***EDITED TO ADD VIDEO*** remember to check out my Youtube Channel 🙂
This weeks workout is a quick circuit workout. Set a timer for 45s work and 15s rest. It takes 4 minutes for ONE round of work, so divide your time up and figure out how many rounds/sets you are going to do and use that as your number of intervals. A 16 minute workout would be four rounds of work and 16 intervals. Then grab a jump rope and mat and press START!
First up is JUMP ROPE. Legs together, landing softly on both feet. If you don’t have a jump rope maybe try some high knees or something similar. Jumping jacks would work also. Something to get the heart rate pumping. 45s here.
After the cardio time to reduce the speed to a stop with a WALL SQUAT. Love hate relationship with this, but I need to do them more often to rehab my wonky knee. Imagine a chair against a wall, sit down into the squat and push your back into the wall. The feet are hip distance apart, thighs are parallel to the floor and the hands are OFF the thighs! If you’ve never done these before it’ll be the longest 45 seconds of your life 😉
Now we move again, with some more cardio and BURPEES! I chose to do chest to the floor but you can just do a high plank burpee. I’m trying to get more range of movement by getting the chest down. I like the CrossFit style burpee. If the full burpee is not an option for you, remember you can STEP the feet back rather than jumping back into plank. 45 seconds and done.
After the burpees time to get static again with a low PLANK. Elbows under the shoulders, hips level with the shoulders and feet apart. Feet together is going to be harder. Hold for 45s. If you need to, bring the knees down to the floor. Hold for 45s.
That’s it! Repeat these till your time is UP! I’ve had to take a little break from high impact lately due to my wonky knee, and so I’ve only just got back into jump rope and running this week and it feels tough! I’ve missed my jump rope, the running not so much. Hard to imagine I was doing double unders before because they are NOT happening right now. Definitely been made aware of shortcoming in my own training program lately.
Enjoy the workout, let me know what you think in the comments.