Hannah's EXTREME WW #1

This shredding Workout shreds you tired, so pace yourself, so you can keep going in good form by taking breaks (some seconds to a minute) till you think you can do the exercise in proper form for some more reps.

This workout works the abs, shoulders, hamstrings and quads.

Note: All levels of fitness have option of adding weights (i.e. dumbbells) to the exercises for an extra challenge to move you faster (if you are ready) to the next fitness level)


So the question is: Can you beat my time?
[Don't forget to warm-up]

ADVANCED: Do 2-4 Rounds

20 reps Pike Push-Ups
30 reps Fast Plank Twists
40 reps Cross Punches (optional with weights/dumbbells)
50 reps Squat Jacks (optional with weights/dumbbells)
40 reps Jab Punches (optional with weights/dumbbells)
30 Plank Jacks
20 Deadlift

Intermediate: Do 2-4 Rounds

10 reps Pike Push-Ups
20 reps Fast Plank Twists
30 reps Cross Punches (optional with weights/dumbbells)
40 reps Squat Jacks (optional with weights/dumbbells)
30 reps Jab Punches (optional with weights/dumbbells)
20 Plank Jacks
10 Deadlift

Beginner: Do 2-4 Rounds

5 reps Pike Push-Ups
10 reps Fast Plank Twists
15 reps Cross Punches (optional with weights/dumbbells)
20 reps Squat Jacks (optional with weights/dumbbells)
15 reps Jab Punches (optional with weights/dumbbells)
10 Plank Jacks
5 Deadlift

How To:

Pike Push-Ups

Plank Twists (go fast)

        - back straight, arms and feet shoulder-width apart about, abs tight - bring knee to opposite side

Cross Punches

                - rotate the back foot/hip for more power

To modify sit down on the edge of a chair or yoga ball or bed

Squat Jacks

      back straight, chest up, abs tight - to modify just do Squats

Make it harder, hold a dumbbell:

Jab Punches

            abs tight, front fist punches the imaginary face of your enemy

Plank Jacks

to modify go on your forearms or just walk your feet out to wider than shoulder width apart:

 

Deadlifts

                  Keep back straight, feet hip-width apart, knees slightly bent - you may not feel your hamstrings sore till the next day









Can't Do An Exercise?
Switch it with something else.









My time:
On June 23, 2013 - Advanced version was 4 rounds = 43 min. (I held 3 pound dumbbells for the Cross and Jab Punches. I held 15 pound dumbbells for the Squat Jacks).