The sequence is pretty similar to Bikini Beach Workout (after finishing the whole circuit, reverse the order then reverse it back).
Workout breakdown:
Part #1 - 4 min interval (10 off/30 on for 6 rounds)
Side Lunge and Knee Tuck (Left)P1 20 / 20 // P5 21 / 19
P1 21 / 21 // P5 23 / 21
Happy Monkey
P1 5/7 // P5 6/6(Note: Start with feet wide apart in half squat, jump feet together, jump feet apart, jump up then go down do Monkey Push Up as 1 rep)
Part #2 - 2 minute time challenge
2 Commando Push Ups, Roll Over and do 10 Mountain Climber Sprints
P2 7 reps // P4 6.5 reps // P6 6 repsPart #3 - 4 min interval workout (10 off/30 on for 6 rounds)
Jump Lunges
P3 22 / 12 / 14 // P7 24 / 13 / 14Diamond Runner Push Ups
P3 7 / 7 / 5 // P7 5 / 6 /6
Part #4 - Repeat Part #2
Part #5 - Repeat Part #1
Part #6 - Repeat Part #2
Part #7 - Repeat Part #3
Happy Monkey was quite fun and it had a nice flow to it. Jump lunges remains the toughest one for me to do. I could crank up at least 20 something in the first interval, but after Diamond Runner Push Ups, my legs felt like jello.
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