Time to kick off this week - It's supposed to be hard

Publicerad 2015-04-06 10:00:00 i Allmänt, Training, music,

Happy late Eastern everybody! Lets end this holidays and start this week with a puls pounding program! This HIT is a mix with strength and puls with an aim to get puls and feel the burning.

"Its supposed to be hard. If it wasn't hard, everyone would do it. The hard...is what makes it GREAT"

Warm up: (3 rounds)

- Jumping jacks /jump rope 100rep

- Squats 20rep

- Pushups 10rep

Round (50 reps on each exercise)

- Pushups (add breaks if 50 on a row is too much. You can do 10-break-10-break etc. When its too hard on the toes, keep on going by doing them with your knees on the floor)

- Squat

- Mountainclimbers tot 100rep (50 right /50 left)

- Lunges with the leg in the back on a box tot 100rep (50 right /50 left)

- Plank( knee to elbow) tot 100rep (50 right /50 left)

- Jump squat

AND, between each exercise you will do 5 burpees.

Let it take its time, but try to make it as fast as possible. Let it burn, and don't be afraid to get tired, its what its for ;)

BONUS

- Side plank with rotation tot 20 (10 right /10 left)

- Plank 30sek

- Plank with leg lift 30sek (keep the plank position and alternate lifting the right vs the left leg. Important to keep a straight posture and not rotate the hip when lifting the legs)

Lunges with the leg in the back on a box (stone) Important with a straight posture and that the legs are in 90 degrees. The knee in front shouldn't be in front the same foot. Photos by Jean Lozada Instagram jean_lozada Twitter @jean_lozada