Happy New Year!
Let's take full advantage of the motivational state of mind we have at the start of January. Gyms are usually packed in this time of the year. If you signed up to a gym, but going to the weight room feels like going to a battlefield, you can't touch the machines because there are a bunch of guys waiting around to use it before you or you just don't know how to use some of the fancy equipment your gym provides you with, try this super simple and easy to use workout.
It can be done three times a week and it will help you burn the excess fat gained at Christmas.
The Workout
This high-intensity interval training (HIIT) session will blast calories, boost your cardio capacity, work your core muscles, challenge both upper and lower body and train your coordination and balance. Perform two sets of the routine below, executing the exercises at 70% of your maximum effort (you should be totally out of breath for at least a minute), rest around 45 seconds between each exercise and a 1-minute recovery between each set. Do this workout two or three times per week. Perform 5 sets per workout, that will take around 30-45 mins to complete the workout.
A1. 2-minute Run then progress into 10x 45 seconds sprints 45 seconds walking in between the sprints.
Start off slowly and gradually increase your pace until breathing becomes difficult and you are only able to speak a few words at a time (working at approximately 70 percent of your max effort). You can use a treadmill at the gym or go hardcore and train in the park at the winter.
B1. Burpees
Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plank position. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.
Click HERE for image.
3. Single-Leg Romanian Deadlifts
Stand with feet hip-width apart, knees slightly bent, arms at sides. Lift right foot a few inches off floor, balancing on your left leg. Keeping back flat and abs engaged, hinge forward from your hips, sending right leg (and hips) behind you, reaching hands toward floor. Lower as far as possible while maintaining a flat back, and then squeeze glutes as you return to standing. Do 10 to 15 reps; switch sides and repeat.
Click HERE for image.
4. Squat Chops
Stand with feet shoulder-width apart, arms extended overhead, palms facing each other, keeping shoulders down. Squat as you rotate torso to left and diagonally lower hands to beside left knee. As you return to standing, rotate torso, lifting hands diagonally over right shoulder. Do 10 reps; switch sides and repeat.
Click HERE for the image.
5. Jump Squats
Stand with feet slightly more than shoulder-width apart. Start the movement by pushing the knees outward and drop your hips into a comfortable seating position keeping all the weight of your body placed on your heels and the arch of your foot. Keeping a back flat and abs engaged all the way down and think about a powerful movement on the way up into a jump, imagining you are pushing the ground away from your feet. Lower as far as possible (while maintaining a flat back), then reverse into an upward position until you are tall and upright reverse to return to start. Do 10-15 reps
Click HERE for image.
To simplify:
A1- 45 seconds Sprints x10 45s rest XXXX
B1- Burpees 3x10-15 45s rest 2010
B2- Single Leg Romanian Deadlift 3x10-15 each leg 45s rest 2010
B3- Squat Chops 3x10-15 each side 45s rest 2010
B4- Jump Squats 3x10-15 45s rest 2010
Adjust into your level of fitness, use the tempo 2010, 2 meaning the way down (eccentric phase) 0 no pause at the top 1 meaning the way up (concentric phase) and 0 no pause at the bottom. The more focus and overall control particularly of the eccentric phase, the more gains you will achieve.
Level up to your expectations and start doing them!