MONDAY'S Better Than Running Workout 4

Getting the heart rate up feel AMAZING! And absolutely refreshing! I can feel the fresh oxygen flooding through my veins, especially after the workout is done. 

You know you nailed the workout when you feel fresh oxygen flowing throughout your body hours after the workout. So good job! Pat yourself on the back! And even if you don't feel like it was a good workout AT LEAST YOU TRIED! Cause, a poor workout is better than none at all!

I must warn you, this workout is at an intermediate/advanced level. It's hard and wickedly magnificent! If you really want a challenge, try this workout two times through!!

Now, beginners, slash the reps in half or even in fourths (see bottom of this post for an example) and if you are up for the challenge repeat the workout for 2-3 rounds with the reps cuts, so you can complete the exercises in smaller numbers and it's so much easier, yet still effectively challenging for your level!

MONDAY'S Better Than Running Workout 4:

60 Sumo Squat Jumps

20 Push-up Claps

60 Sumo Squat Jumps 

80 Mt. Climbers 

60 Seated Row

20 Plank Jack Push-up

60 Jump Squats

80 Seated Row

60 Jack Squats 

20 Alt. Single-Arm DB Burpee

60 Mt. Climbers

80 V-Ups 

60 Jumps Squats 

20 Hand-Release Push-up Explosion

NOTES:

Push-up Claps - even do a modified version on your knees.

Seated Row - start heavy then go lighter so you can keep going without resting too much.

Plank Jack Push-up - even do a modified version on your knees and just plank jack the hands instead of the feet.

V-Ups - start kind of heavy then go lighter, so you're not resting too long - you still might rest long, even without weights with those least 20-40, but definitely on the last 10-20 pick some light weights again and try to finish with them in hand (even the last 5 reps, I give you a thumbs up)!

Hand-Release Push-Up Explosion - as you are pushing off the the ground, eplode your ENTIRE body feet and hands) off the ground and land softly back on your belly and repeat!

BEGINNER'S VERSION:

15-30 Sumo Squat Jumps

5-10 Push-up Claps

15-30 Sumo Squat Jumps 

20-40 Mt. Climbers 

15-30 Seated Row

5-10 Plank Jack Push-up

15-30 Jump Squats

20-40 Seated Row

15-30 Jack Squats 

5-10 Alt. Single-Arm DB Burpee

15-30 Mt. Climbers

20-40 V-Ups 

15-30 Jump Squats 

5-10 Hand-Release Push-Up Explosion 

SUNDAY'S 26min HIIT Abs

Needed to feel my core burn with almost every rep, so that's what I did!

Just don't get caught like this guy till the last reps of...

Always use perfect form with each and every exercise, even if you have to take breaks to let your strength and energy re-boost.

SUNDAY'S 26min HIIT Abs:      Do 3 Rounds (of 1min AMRAPS)

1min Weighted Bicycle Sit-Ups

1min 2 Scissors to Reverse Crunch

1min 4 Flutter Kicks to Knee Hug

1min 10 Elbow Plank Hip Dips to 4 Plank-Ups

1min Left Opposite Limb Lift (lie on back and raise left arm and right leg up to meet toward the ceiling - and hold a light weight in hand)

1min Right Opposite Limb Lift (raise right arm and left leg - and hold a light weight in hand)

1min 4 Spider-Man Plank to 4 Extended Plank Side-to-Side Foot Tap to 4 Plank Twist

1min 2 Weighted V-Ups to 2 Weighted Split V-Ups to 2 Russian Twists

1min Rest

Cash-Out with 18-20min Cardio-Strength Training 

SATURDAY'S Sneaky Sweat Session: Legs

Living in an apartment with no gym and being unable to afford going to a gym forces one to be creative with what she does have to work with! I have to avoid big movements and jumpy movements, but still get my heart rate up, and still get some muscle burning sensation and still get sweaty.

So, what does a girl do?

Static Exercises. And some small movement exercises that don't even have walking involved!

Like my favourite: Sumo Squats!!

 It's all in upping the number of reps you do till you feel the burn and feel your muscles ready to fail, but you push for just a couple more.

SATURDAY'S Sneaky Sweat Session: Legs

100 Sumo Squats

50 Romanian Lunge (1/2 each leg)

50 Seated Row

20 Reverse Lunge Burpee with Push-Up Knee (alternate sides) [no jump]

50 Single-Arm DB Swing (1/2 ea. Side)

50 Alt. Single-Arm Clean and Press

100 Reverse Squat 

50 Right Side Crunch

50 Left Side a Crunch

20 Front Kick Burpee with Push-Up Plank Twist (alt. Sides) [no jump]

50 Single-Arm DB Swing

50 Close-Grip Push-Up

100 Weighted Sumo Squat

50 Right Side Crunch

50 Left Side Crunch

20 Roundhouse Burpee with Push-Up Kick-Through [no jump]

50 Romanian Lunge

50 Seated Row