Introduction to my workouts

This is one of the many workouts I do. I try to do a new workout every day, but sometimes I go back to old ones to try and perform better.

SITES MENTIONED:
http://gymboss.com/
http://www.bodyrock.tv/

WHAT YOU'LL BE DOING:
Set a timer for 6 rounds (one round for each exercise) of 2 intervals: 10 seconds and 40 seconds (10 seconds is the rest interval - the time for you to write down your reps and get into position for the next exercise, 40 seconds is when you give it your all for each of the 6 exercises)

4 rounds of the following 6 exercises back to back (for 20 minutes total)
1. Sumo jump squats (Like normal jump squats, except after each jump come back down into a squat and then alternate lifting up your legs like a sumo wrestler would do. So it should go squat, jump, squat, right leg, squat, jump, squat, left leg, etc.)
2. Bum lift (Targets lower abs - lie on your back with your legs together and vertical and lift your hips off the ground a couple of inches using core strength. Do this as many times as you can during the 40 seconds.)
3. Dive bomber push ups (These are hard to explain - imagine trying to "limbo" under a bar when doing a push up. Start in a downward facing dog position with legs spread fairly wide apart. The wider you position your feet, the easier this exercise will be. The goal is to "swoop" under the bar and then reverse the motion.)
4. Low Jumping Jacks (These are like regular jumping jacks, except you keep your legs bent the entire time, kind of like in a half squat. These absolutely killed me.)
5. High knees in place (Doing this makes sure your heart rate is up for the next exercise so that you're burning the maximum number of calories.)
6. Bicycle crunches (Try not to rest while doing these. After the high knees it should be really hard to keep your core engaged for the full 40 seconds, but push hard!)

MY REPS:
1. Sumo Jump Squats: 16-17-16-16
2. Bum Lift: 31-29-27-28
3. Dive Bombers: 7-7-7-8
4. Low Jacks: 39-39-38-39
5. High Knees: 94-97-95-104
6. Bicycle Crunches: 32-34-31-32

Notice that this workout is short, but incredibly intense. However, it won't deliver results unless you push as hard as you can. Interval training depends on you giving your all and not taking water breaks every 2 minutes. Try not to allow yourself water until at least the end of each round. You only have to make it through 4 rounds... just keep telling yourself that.

DailyBooth: http://dailybooth.com/MyLifeAsRachel

Twitter: http://twitter.com/rachelallen09


**REPS: round 1 - round 2 - round 3 - round 4**

Category:

People & Blogs

Tags:

• workout
• interval
• training
• how
• to
• exercise
• challenge
• burn
• calories
• sumo
• jump
• squats
• bum
• lift
• dive
• bomber
• push
• ups
• low
• jumping
• jacks
• high
• knees
• bicycle
• crunches

[swaaahtome]

do you lift weights?

[MyLifeAsRachel]

@swaaahtome Nope. I only use my own body weight for my workouts. The only equipment I need is a yoga mat so that I don't hurt my back when I'm doing floor stuff :) It makes it a lot easier to get workouts in when you don't have to force yourself to the gym.

[lingochuck]

Thank you Soooooo much! I needed a new interval training video! Thanks again!

[MyLifeAsRachel]

@lingochuck You're welcome :)

[dsingleton1000]

id totally smash



[TeDuaMalakie]

what's wrong with the dog behind ! :D

[ChannelingusXIV]

@TeDuaMalakie ;)

[TeDuaMalakie]

@ChannelingusXIV XD

[ChannelingusXIV]

we could see better if you were facing the other direction when doing the dive bomber pushups

[Preppybee]

gorgeous!

[meb1982]

Thank you I needed some tips on exercising my core.

[TheSteetsMan]

Can you please do a ab and bicep flexing video please

[BlitzenBlazes]

THAT NOISE IS HORRIBLE, can i work out to you without hearing a cricket on crack!?

p.s everything is fine but the noise, especially u ;)

[alphaq40]

can you do the splits yet?