The purpose of this workout is to move quickly from exercise to exercise. Everyone can do this twice in 30min – the real challenge is to squeeze three sets in…
|1) Jump Chin up and Push up: 20 reps|
|Alternating these two exercises uses all muscles in the upper body, as well as gets the heart rate flying!|
|Low impact version is TRX or bar pull up with push up.
The point is to be changing levels (up and down) as quickly as possible.
|2) Bounce step ups x 20 on one leg, alternated with 50 skipping, repeat on the other legs, with another 50 skipping|
|The skipping is obviously there to “spike” your heart rate. It is up to you to keep it high with the other exercises, by moving quickly between them.|
|A low impact version (not show here) would be walking lunges. Chose the lunges if you have any pelvic floor, foot/ankle, or lower back injury.|
|3) Partnered Lie-Down and Get Up: 20 reps alternated with 20 “high fives” also in partners|
|“high five” can be done as a plank (pictured) or from a hover (on elbows). The hover is harder on your abs, and the plank is harder for the arms.|
|4) Wood Chop alternated with Tyre Flip: 20 wood chops either side, and as many tyre flips as you can in the time it takes your partner to do the wood chops.|
|Make sure you keep your back straight and “bounce” the mallet off the tyre.|
|Try to squat rather than bend over, when flipping the tyre.|
|Throw it, rather than stepping with it and walking it over.
You can turn it into a competition, where s/he who flips the tyre the most wins – this will inspire the wood chopper to go quickly as well.
Enjoy your workout!