Hannah's EXTREME WW (Warrior Workout) #2

This is a brutal workout that really works your heart and strengthening for that enhanced fat burn after you've done the workout. The abs, triceps, quads and hamstrings are the major muscles worked in this workout.

What to do:

Go as fast as you can, doing each exercise is in good form. If you can't do the exercise in good form, rest for a few seconds to a minute to let your body catch up and refresh itself then go hard again with good form.

The Goal:

Do 2-5 Rounds (of which ever level you are at in your fitness.)

Note: If you don't know which level you are at, especially if you do exercise but have never done interval or circuit training, start with the "Intermediate" level. If you find that that one is too hard to complete, even the first round, drop down to the "beginner" level. It's okay, we'll work you up there.

Advanced:

30 reps Mountain Climbers
30 reps (each side) Weighted Reverse Lunge to Knee Strike
30 reps Mountain Climbers (each knee comes to head 30x)
30 reps Close-Grip Push-Ups
30 reps Mountain Climbers
20 reps Weighted James Bond Russian Twist 
30 reps Mountain Climbers
30 Reverse Plank Knee Ups (each comes toward chest 15x)

Intermediate:

15 reps Mountain Climbers
15 reps (each side) Reverse Lunge to Knee Strike (optional challenge: hold dumbbells)
15 reps Mountain Climbers (each knee comes to head 30x)
15 reps Close-Grip Push-Ups
15 reps Mountain Climbers
10 reps Russian Twist Gun Crunch (optional challenge: hold dumbbells)
15 reps Mountain Climbers
30 Reverse Plank Knee Ups (each comes toward chest 15x)

Beginner:

10 reps Mountain Climbers
10 reps (each side) Reverse Lunge to Knee Strike (optional challenge: hold dumbbells)
10 reps Mountain Climbers (each knee comes to head 10x)
10 reps Close-Grip Push-Ups
10 reps Mountain Climbers
5 reps Russian Twist Gun Crunch (optional challenge: hold dumbbells)
10 reps Mountain Climbers
10 Reverse Plank Knee Ups (each comes toward chest 10x)

My Time:

On Feb. 2, 2013 was 5 Rounds of Intermediate = 30 minutes.
On June 6, 2013 was 5 Rounds of Intermediate = 25.5 minutes.

On June 25, 2013 was 1 Round of Advanced = 12 minutes (with 15 pound Dumbbells in each hand for the Reverse Lunge Knee Strike) - (I was testing it out for the next day to do the entire workout, plus it was bedtime and I had just eaten and didn't want to wait a full hour for my food to digest further, which was bad, because by the last Mountain Climbers of round 1, I was feeling kind of sick, which is why I wait at least an hour after eating before working out.)


Tip:
If you don't know what they say, sleep is important (at least 8 hours of good sleep). Sleep is one of the secret ingredients for weight loss (apparently celebrities swear by it when they need to/want to slim down for a role or something) and getting your body to be a fat burning machine.

How To:

Mountain Climbers

                          - plank position bring left knee to left elbow and back to start then right knee to right elbow and back to start

Reverse Lunge to Knee Strike

            - lunge back then that back knee drives into your imaginary opponent's stomach

Close-Grip Push-Up

           - elbows are by your side

Here's modified but elbows still close to the body

Russian Twist Gun Crunch

                - sit on the ground, you legs in around a 90 degree angle off the ground, back straight, turn your hands into gun, lean back and pretend to shoot a target on your right from under the bed then sit up to lean back aiming on the other side

Point your gun when you lean back - optional challenge is to hold a dumbbell, books, weighted ball or anything to make your abs and arms work harder (add weights).

Reverse Plank Knee-Ups

                  - the plank position where the front of your body faces the ceiling, while in this position bring one knee toward your chest - alternate knees