Well, not so long ago I posted a home workout for everyone to try, nice and simple - and actually relatively easy. Since then I've had a lot of good feedback so I've decided to share the real workout with you all - the high intensity home workout - not for the faint hearted. I'd actually recommend trying the low intensity one first, if you find that difficult, then maybe stick to that for a few weeks before trying this one. This workout is guaranteed to shed those calories, and tone your body up greatly, but you have to stick to the timings and put everything you've got into it. If its taking you more than 15 minutes to complete the circuit, then you're doing it wrong. If you're not sweating ridiculously by the end of the first run through, then you are again doing something wrong. As with the previous workout, its completely bodyweight based, but some of the bodyweight exercises can be difficult. All you'll need is a stopwatch, and some water nearby! Anyway, enough with the build up - let's jump straight into it!
30 Seconds Running on the spot
15 Seconds High Knees
15 Seconds Sprinting on the spot
15 Seconds High knees
15 Seconds sprinting on spot
10 Seconds high knees
20 Seconds sprinting
10 Tuck Jumps
5 Seconds running on spot
10 Star Jumps
5 Seconds running on spot
10 jackknifes
5 seconds running on spot
10 squats
5 seconds running on spot
10 clap press ups
5 seconds running on spot
10 burpee tuck jumps
5 seconds running on spot
10 dorsal raises
5 seconds running on spot
10 squat thrusts
5 seconds running on spot
One armed press ups (10 each side)
5 seconds running on spot
Lie flat on your back, hands behind your head. Lift your legs 6 inches from the floor, hold for 3 seconds, open your legs, hold for 5 seconds, bring legs together, hold for 3 seconds, drop legs. Repeat 10 times.
5 seconds running on spot
10 twist sit ups
5 seconds running on spot
10 hand on hand press ups
20 seconds running on spot
30 seconds high knees
10 seconds sprint on spot
15 seconds high knees
15 seconds sprint on spot
15 seconds high knees
15 seconds sprint on spot
There's your circuit! Make sure that when you're doing the running/sprinting/high knees that you put everything that you've got into it. If you're doing it lazily then there's not much point in doing it at all - if you can't handle the intensity then simply try the easier one and build up. There's absolutely no shame in admitting that you're not quite at the right level for this and building up to it instead. With regard to any aspect of trying to meet your goals - a lot of the time its difficult and sometimes detrimental to try and jump straight into a ridiculously high intensity. You might not be ready for the intensity and you'll end up either not doing the exercises right and not getting the results - or you'll just hurt yourself and not be able to train for a while - that's gonna hurt both your goals and your confidence with exercising. If you're really serious about your goals then you'll be sensible about them too - know your limits and therefore know how far you can test them. It's all about being patient and finding the lifestyle that works for you! Anyone that tries this workout please get in touch with me and let me know how it goes, I'm interested to see if anyone sees the results that I have. You can tweet me @Wrighty__ find me on Facebook - www.facebook.com/transformittoday or leave a comment below this post. Thanks for reading!
Keep Testing the Limits
Alex.
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