New Year, New You - Workout Idea

12:24 Pamper Point 0 Comments

Here's a workout idea I'd like to share with everyone who want to start new year from looking after their most important asset - their health. Please note, this is a workout to give you fast results, be prepared to train out of your comfort zone. As a reward, you'll be able to enjoy your energetic self accomplishing everything you wish with ease.  


This is a ladder style workout at intermediate level. Perform one exercise in each set, increasing duration of each interval by a few seconds. Once you've reached maximum time, start taking seconds off each interval. Take a two minute rest between each set. 

SET ONE:
-high knees 15secs
-high knees 30secs
-high knees 45secs
-high knees 60secs
-high knees 45secs
-high knees 30secs
-high knees 15secs



SET TWO:
-dumbbell swings 15secs
-dumbbell swings 45secs
-dumbbell swings 60secs
-dumbbell swings 45secs
-dumbbell swings 15secs



SET THREE:
-mountain climbers 15secs
-mountain climbers 30secs
-mountain climbers 45secs
-mountain climbers 30secs
-mountain climbers 15secs




SET FOUR:
-renegade rows 20secs
-renegade rows 40secs
-renegade rows 60secs
-renegade rows 40secs
-renegade rows 20secs



SET FIVE:
-walking lunges with dumbbells 30secs
-walking lunges with dumbbells 45secs
-walking lunges with dumbbells 60secs
-walking lunges with dumbbells 45secs
-walking lunges with dumbbells 30secs




SET SIX:
-lying back extensions 20reps
-lying back extensions 30reps
-lying back extensions 20reps




SET SEVEN:
-oblique crunches left side 10reps
-oblique crunches right side 10reps
-oblique crunches left side 20reps
-oblique crunches right side 20reps
-oblique crunches left side 10reps
-oblique crunches right side 10reps




TIPS HOW TO MAKE THIS WORKOUT EVEN MORE EFFECTIVE

-Within each SET only rest a few seconds between each exercise (or until you get your breath back)
-Remember to move as fast as you can, keeping the intensity high
-Aim to do as many repetitions as you can without compromising on form
-Think of engaging your core (back, abdominals and obliques) throughout duration of your workout
-Enjoy as you will make your body leaner and stronger in no time






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