This workout combines long interval training with short circuit work.
Running interval work: 30 minute run – 2 minutes jog/ 2 minutes of running at a good clip (it should be effort levels of 3 for the jog and 7 for the run portions)
Ladder work: Long ladders – set up 3 cones 15 m apart. Run to the first cone, back to the start, run to the second cone, back to the start, run to the third cone, back to the start. Rest. Do the first set running forward both directions. The second set is side shuffles, and the third set is forward on the way out and backpedal on the way back. Rest 1 min between each set. Repeat the three sets.
Circuit work: Set up a box with sides of 30 m. The goal is to sprint around the box, stopping at each corner to complete a task. The task at corner 1 is 10 pushups, corner 2 is 10 squat jumps, corner 3 is 5 lunges on each leg, and corner 4 is 10 burpees. Do not rest between tasks or sprints until you get back to the beginning. Rest for 3 minutes and repeat.
10 lunges each leg 10 squats 20 calf raises each leg 20 supermans 10 bird-dogs each side 20 spiderman pushups plank for 30 sec (during that time raise each leg 5 times during the 30 sec) 10 inchworms with a twist pushup at the bottom side plank for 30 sec each side (during that time raise your upper leg about 6 inches, do that 5 times during the 30 sec) 10 yoga pushups 20 bridges (hold the last one for 30 seconds) 20 pikes on a yoga ball 10 circles with a medicine ball each side wall sit for 45 sec (make sure that your knees are at 90 degrees) 20 side to sides with a medicine ball 10 pushups with a twist
Again, all these exercises can be done without the use of a Bosu ball so don’t fret!
Active Warmup. Focus on warming up your hip flexors with some leg swings and hip rotations (among other things)!
The Workout – Bosu Challenge: 20 regular pushups 20 regular crunches with your heels raised 20 leg lifts boat pose (30 sec) 20 shoulder dips 20 shoulder shrugs 20 leg lifts from a shoulder shrug position (i.e., with your butt hanging off a chair and all your weight supported by your arms, raise each leg in sequence. You only need to lift your leg a couple inches to get the benefit. This will target your hip flexors!) 20 chops with a medicine ball 20 chops with a medicine ball while standing on a bosu ball 20 pikes on a yoga ball 20 supermans 20 bird-dogs 20 pushups with a twist (Watch the video… but bring your knee to your opposite elbow while you are lowering into the pushup – instead of while in the plank position. Keep your twisted knee off the ground and raise back up. Switch legs. We’ll make our own video of this at some point.) side planks (each side, hold for 45 sec and do 10 leg lifts during that time)
Balance on one foot on a bosu ball for as long as you can. Record the amount of time for each foot so that you can compare when you get stronger!
Do as many regular pushups as you can. This means to exhaustion (i.e., you fall on the floor because you can’t push up or lower yourself down, you absolutely can’t do anything else, and after you collapse you have to roll over to get yourself up to a sitting position because your arms are too tired to help push you up). Keep a record for later comparisons.
Cool down. Stretch with focus on your hip flexors, hamstrings, quads, and also on your pecs. If you have a foam roller, pay that baby a visit!
Warmup: 5 sun salutations 10 hip rotations each directions 20 arm swings (side to side, forward, and backward) 20 trunk twists 20 lunges 20 squats
Warmups need to be active instead of stationary stretching to warm up the muscles, as opposed to stretching tendons. Focus needs to be on warming up the core and the shoulders.
The Workout (“Whoa it’s a Workout): Note: These are designed for a “rather in-shape” male. As a woman, I usually do the same workout but only do half the reps for any kind of pushup exercise, or I do as many as I can with proper form. The following sequence is designed to have minimal rest time in between exercises (i.e., no more than 1 min) unless otherwise noted.
Cool Down: 3 sun salutations Static stretching focusing on arms and twists (some examples include gripping the inside of a doorway while leaning through to stretch the pectoralis muscles, sitting twists, and stretching the triceps)