This total body workout is for those of you who want to AMP it up a little.
The purpose of this workout is to elevate your heart rate whilst developing strength and lean muscle Tone.
This will in return burn a lot of calories, burn a lot of fat and increase your fitness fast.
Its really important to mix up your training to prevent your body from adaptation.
Mixing it up also keeps your workouts fresh and motivating.
Somedays I love just lifting heavy and working my muscles to fatigue.
Other days I just want to get my energy out and push myself thru a more dynamic workout that involves cardio intervals and high reps of strength and dynamic combo exercises.
I find this works best for my body and my mind…
For this workout I like to use a skipping rope to really elevate my heart rate in a short time.
You can pick up a good skipping rope from most boxing gyms and sports stores for about $14.00
To late to get a skipping rope? – Then just do the skipping action or jog on the spot.
You will also need a set of hand weights 3kg per hand for Beginners and up if you’re stronger, and something to use as a step.
OK, Here it goes
Time to Intensify
Skipping TIPS: Any skipping style is OK but boxer skips are lower impact on your joints – you know one foot in front of the other and hop left to right – ROCKY style)
If you don’t have a skipping rope just do the skipping action or jog on the spot with high knees.
50 jump lunges (50 in total) – alternating left to right holding the hand weights by your sides
50 air box punches (50 in total) holding the hand weights
50 MT climbers (50 in total) – keep holding your weights whilst they rest on the floor
50 shoulder press
50 side step up cross overs – hop over left to right – (50 overs in total)
40 jump lunges holding the hand weights
40 air box holding the hand weights
40 MT climbers
40 shoulder press
40 side step up cross overs
30 jump lunges holding the hand weights
30 air box holding the hand weights
30 MT climbers
30 shoulder press
30 side step up cross overs
20 jump lunges holding the hand weights
20 air box holding the hand weights
20 MT climbers
20 shoulder press
20 side step up cross overs
10 jump lunges holding the hand weights
10 air box holding the hand weights
10 MT climbers
10 shoulder press
10 side step up cross overs
By the end of this you should have a really good sweat going and feel every muscle in your body
Enjoy that feeling after you have had a total body workout! vix