Today’s workout involves a quick full-body resistance circuit designed to boost your metabolism, burn fat and improve tone. If you’re following the intermediate or advanced program, choose a weight that challenges you. The benefit of this workout lies in carrying out the exercises under sufficient load, so make it tough for yourself.
| WORKOUT EIGHTEEN | ||
| Beginner | Intermediate | Advanced |
| 10 Squats | 10 Squats +DB |
10 Squats +DB |
| 10 Inchworm | 10 Inchworm | 10 Inchworm |
| 20 Lunges | 20 Lunges | 20 Lunges +DB |
| 10 Push-ups | 10 spiderman push-ups (kneeling) |
10 spiderman push-ups |
| 10 Superman Lifts | 10 Superman Lifts | 10 Superman Lifts |
| Perform the Circuit Three Times |
||
| 1min Run Intervals x5 | 1min Sprint x5 | 1min30 Sprint x6 |
The following video (staring CD) demonstrates Spiderman Press-ups (kneeling and full) and Superman Lifts. If you presently struggle to complete 5 full and good quality press-ups, stick with the kneeling spiderman press-ups for now. If you can complete 5 or more good, full press-ups, give the spiderman version a go. Do as many as you can full, and then drop your knees to finish up kneeling.
Ok, Was a good workout, was completed in 44min
Advanced: 23mins 18secs
Using 20kg bar for squats & lunges (I did 30s rest x 5 on the bike-included in the time)
Start – 15.52
End Time 16.48
Found it hard but pushed myself.