Intermediate body weight interval workout.
This workout requires very little space, and of course YOU. I use the Gymboss timer available from here but is also available from Ebay. I was wearing my SKINS today which really help with the burn that you might feel when doing intensive high endurance workouts. Skins are available from here or you could always try Ebay.
There are four exercises in this workout. The first two, Crouching Sissy Spider Squats & Assisted Walk on Ceiling ABS, are done for 45 seconds each with a 15 second rest before you continue to the next set until you have done all four sets.
1. Crouching Sissy - Spider Squats do 4 sets of 45 seconds work and 15 seconds rest
2. Assisted Walk on Ceiling ABS do 4 sets of 45 seconds work and 15 seconds rest
The third exercise is called Cross Leg Push Up Hold and this one is a little tricky. You need to hold the plank position in a push up position with one leg crossed over the other as pictured for 45 seconds and when the buzzer goes off do as many full range push ups as possible within the 15 seconds. When the buzzer goes off again repeat this a second time without rest however cross the other leg over. It's a good idea to record your results. Mine are posted on the video itself.
3. Cross Leg Push Up Hold & Go do 2 sets of 45 seconds static hold and 15 seconds maximum reps
4. Russian Bridge do 8 reps per leg twice, that is right leg x 8 then left leg x 8 then repeat again without rest, right leg x 8 then left leg x 8
Like usual, this very short routine is a lot more difficult than it looks. The use of slow, controlled, and consistent technique as demonstrated in the video, makes this workout what it is. Pay particular attention to the speed of movement, breathing technique, steady stance and movement, and correct body alignment. Keep your body taut at all times. At the end of the day these are the things that make the difference in making your workout effective or ineffective.
Pay attention to the pauses during each rep. For example, your heels need to be elevated throughout each set of the Crouching Spider Sissy Squats and the landing on the extended fingers including you thumb in the bottom position. Look up, chest out, back straight, starting to sound a little like the military.
Attention ! Perfect balance is imperative to keep constant tension on the muscle. It is this constant tension that prevents the muscle from resting during a rep and consequently resulting in enough muscle fatigue to induce overload and hence a change. Resting when you are not supposed to will reduce the effectiveness of any exercise and any workout. It is this fact that separates the men from the boys at the end of the day and why some people get great results while others always seem to just get average results.
Pause the video many times so you can understand exactly how to do the workout the way it was designed. Only when you are confident and know what to do should you do the workout.
Always follow our two rules as noted here to guarantee success, then share your results and post your comments on our blog. In the meantime have a look at the nutrition section for my Post Workout Meal.
Progress to the advanced version only when you can breeze through this one first. Enjoy !
Follow Niki's Transformation, our daily workouts and exercise routines, healthy diet recipes, the world famous rapid fat loss and detox diet, and get motivated and inspired. Transform your body, lose weight, lose fat, tone up, workout, change your diet, and get your sexy body back with Niki, by doing her workouts and following her world famous recipes or by building some muscle with our upper body workouts and lower body workouts.
Your goal is to be consistent, do the best you can with whatever you've got for the duration of each exercise for each set until you are finished. Keep it up and before you know it a week would have passed, then a month, and then it's summer and you are the best you can be. If you need to lose fat but don't have the motivation then maybe we can help you.
After this workout you should feed your muscles with my post workout meal to lose fat and build muscle so try one of my post workout meals within 30 minutes after completing this workout which should be done at the start of your day.
Leave me a comment, inspire me so I can continue to inspire you.
Con & Niki
Change your mind 1st, your body next, and your life forever !