Todays workout is a mixup … same as the one a few weeks ago here only this time, I'm putting 2 minutes, great if you can do 3 or 4 ... I stood in front of a clock and watched that baby tick by as I screamed for mercy.
This is about 10 minutes of tedious kick ass work. Yes, only about 10 minutes. Feel like you need to do some more for another 10 minutes? Knock your self out :)
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer. *OK, I've said no special equipment necessary, so go ahead, grab a gallon (or two) of water, milk, pail/box of cat litter, laundry detergent, whatever you have with a handle thats a decent weight and not an awkward shape. It needs to have some weight though. And stand in front of a clock. (And if gathering the laundry soap bottle, try to ignore the fact that you need to do some laundry, you can do that later today!)
Look at your clock. Time yourself for 2 minutes:
Do squats for 20 seconds, rest in squat position for 10 seconds and repeat a sequence until time is up. Realize that your legs are NOT what you thought they were.
Rest one minute
Look at clock and time yourself for 2 minutes again. Do pushups for 20 seconds and rest for 10 seconds in plank position. Holy crap! I alternated between girly pushups (knees) and full. Continue til 2 (!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Look at clock and time yourself for 2 minutes (surprise!) and start up with ball slams (I can’t throw my ball on the tile so I will be doing the “fake” slam up and down) for 20 seconds, rest for 10 seconds with that ball held HIGH over your head (arms straight!) and repeat til 2 minutes are up … rest one minute. Yes, your heart rate will be right up there!
Look at clock, time yourself for 2 minutes. Situps now with the medicine ball in hands for 20 seconds, rest for 10 in the curl position (OMG).
Rest one minute (I recommend you stand up!)
Look at the clock and time yourself for the last 2 minutes. The last (joyous end!) round is kettle ball swings for 20 seconds, rest with ball held at chest level. I highly recommend you google the "correct" technique to do this otherwise your back could give you grief tomorrow and the rest of the week ... check out this guy, he's pretty informative (and also pretty hard core, but don't let that scare you).
By now you should be pretty much screaming for mercy!
Carmen at Mom to the Screaming Masses is pretty athletic but she was NOT always like that … she was quite a bit overweight (unfortunately, I was trying to get her ELFF site but I think it's no longer active but check out her new site of Calories In Calories Out) and decided enough was enough and started off just walking. She lost a LOT and is now pretty damn fit! Go check her out …
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