Hello Friends!
Today marks workout #13 of my 21 days ’till Summer Workout Challenge
Since the number 13 is known as a “bad” number I have come up with a “bad-ass” workout!
heh..
…I tried…LOLZ!
This workout is part of a two-day series. Today I focused on lower body, tomorrow will be upper body – then it’s off to start the weekend! Mark & I are taking Zoey camping this weekend! Yay! Super excited!
& now its off to the 2 day race…
This workout is known as the 4X4 workout. It consists of 4 rounds, each at 4 minutes, 4 exercises & 4 sets. I have focused the first round on cardiovascular exercises and the second round is composed of strength exercises. Then the third and fourth rounds are repeated from the first two.
What You’ll Need
+ Skipping Rope
+ Gymboss Timer
The Workout:
Set your timer for 4 rounds of 1 minute. Complete the following exercises in the order below, each for one minute. Rest for 2 minutes in between each four minute round.
Round 1: Cardiovascular
1. High Knee Skipping
2. Speed Skater
3. Snowboarder
4. High Knee Skipping
Round 2: Strength
1. Frog Jump
2. Right Side Kick & Plie Squat
3.Left Side Kick & Plie Squat
4. Alternating Backward Lunge
Round 3: Cardiovascular
1. High Knee Skipping
2. Speed Skater
3. Snowboarder
4. High Knee Skipping
Round 4: Strength
1. Frog Jump
2. Right Side Kick & Plie Squat
3. Left Side Kick & Plie Squat
4. Alternating Backward Lunge
The Exercises Explained:
HIGH KNEE SKIPPING: Skip as fast as you can while bringing each knee into your chest.
SPEED SKATERS: Begin standing only on your right foot, bend your left knee and jump as far as you can to the left. Bring your right knee up and jump back to starting position. Bend your upper body forwards a little to help you maintain balance and speed. Just think of a speed skater.
SNOWBOARDERS: Standing in a wide stance, bend your knees and jump up off the floor as you turn 180 degrees into the air. When you land, bend your knees again to jump up and reverse the movement – just like on a snowboard.
FROG JUMPS: Begin standing in a wide stance. Bend your knees, bringing your butt all the way down to the ground with your elbows inside your knees. Touch the ground with your hands and then explode off of the ground jumping as high as you can. Land softly on your feet and bring your butt back down to the ground.
SIDE KICK & PLIE SQUAT: From a standing position kick your leg out to the side as you bend your upper body the opposite way. As soon as your foot returns to the ground, go into a wide stance with toes pointing outwards from your body, bend your knees, push your hips back into a plie squat. Repeat on opposite leg after each repetition.
BACKWARDS LUNGE: From a standing position take a big step backwards with one foot, bend the same knee into the ground and bend your front knee to a 90 degree angle. Hold this position briefly then return to starting position and repeat on opposite leg.
Now wipe the sweat off your face and come back tomorrow for part 2; Upper Body Babe-yy!
Are You Excited?
