Does the expression in this jump face show the intensity in this workout? It looks like I’m about to either run to the washroom and puke, or to just completely fall down and die! 😉
Oh WOW this workout was something else!
I’ve had this workout written down for about a few weeks now and still haven’t tried it out. I believe it would have something to do with the pistol squats….oh…my…goodness! It wasn’t until Tuesday this week that I decided to give it a go. I got home from work and was finally feeling good after having a really bad tooth ache which needed to be fixed. Oh which was why I missed Monday’s workout post. Tooth pain and work don’t go well together. I tried to blog but my mind just couldn’t even think straight.
Not only was my last week a little off when it came to my workouts, but this week really had a bad start too. I almost never miss a Monday’s workout, but it’s ok, I dealt with the pain and used this awesome workout as my first workout to kick off my week!
PRE WORKOUT WARM UP
Set your timer for 15 rounds of 20 seconds.
Complete the following exercises during each 20 second interval.
Alternate legs during the pistol squat exercise.
20 seconds of PISTOL SQUAT (alternating after each rep)
20 seconds of JUMP SQUATS
20 seconds of HIGH KNEES
+ Stand on one foot with your opposite leg either fully extended (as shown) or bent.
+ Push your hips back, slowly lowering your glutes to the floor, making sure your knee goes not go over your toes.
+ Use your glutes and thighs to push yourself back up into the standing position.
+ Keep your abdominals engaged throughout the entire exercise.
+ If you are not able to go as low as in the picture, it’s ok, just lower your body as low as you can. You can also use a chair/couch to place your extended foot on to help with balance.
In the beginning, during the 20 second interval I was able to get 2 pistol squats on each leg. As the workout went on I was only able to get in 1 per leg. If there was a time I was able to get two on one leg and one on the other, then I made sure to start on the opposite leg for the next 20 second round.
Try to keep your sides even. 🙂
+ Begin standing with your feet in a regular stance.
+ Bend both knees to a 90 degree, pushing your hips back and keeping your abdominals engaged.
+ Explode as high as you can into the air, out of the squatting position, softly landing on your feet.
+ Begin standing on both feet, then immediately jump up, raising one foot up off the ground, bending your knee as high as you can.
+ Land softly, then immediately jump again, this time raising your opposite leg.
+ This is very similar to running on the spot, only lifting your knees as high as you can.
The pistols in this workout really make it seem really hard. And I’m not going to lie, this workout it pretty intense, but for me the high knees were the worst. They are an awesome exercise, but if you aren’t really focusing on engaging your core and bringing your knees up as high as you can they will be too easy. Just keep your form good, and those high knees will make you drip sweat.
Oh, and the jump squats too.
And the pistols..
But what’s a workout without intensity?
Like this workout?
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