If you enter this website for the first time and have never worked out you better start with the 90 day challenge. The workout bellow is not for beginners. You have to have at least 6 months regular workouts experience.
If you want to see the changes of your body in the mirror, you have to eat the right amount of food for you.
If this workout is easy for you, try the harder version.
Interval training 20/10 – 20 seconds work interval, 10 seconds rest.
1 round is 21 intervals 20/10, 20 minutes. We are alternating cardio and strength exercises.
If you want, do 3 rounds
1. Jumping jacks
2. ALT heel touch
3. Push up
4. Downward dog out-in – jumps
5. Row LEFT side
6. On RIGHT leg – touch floor – LEFT knee up
7. Row RIGHT side
8. On LEFT leg – touch floor RIGHT knee up
9. Plank LEFT knee to opposite arm wide
10. Scissors jump
11. Plank RIGHT knee to opposite arm wide
12. Square jump to the RIGHT
13. Lunge LEFT leg – touch RIGHT heel
14. Square jump to the LEFT
15. Bicycle crunch
16. Cross jumps
18. Jump rope
19. Hammer curl
20. Shoulder width push up
Which exercise was most difficult for you?