FitnessRum

Gorgeous, this is a total body workout part of “Healthy and strong” workout program. It is a little bit longer than my usual workouts. From time to time it’s good to do little longer workouts, so we don’t get used to the training. Longer workouts are not brutal, just hard 🙂
We start with Tabata, so our heart rate gets high.

I part: Tabata, 20/10, 8 intervals
There are 2 exercises rotating in this Tabata. 20 seconds hard work, 10 seconds rest. Your back should be straight while doing both of the exercises. In the first exercise there is a lean forward, but the back is straight.

It is really easy to bend the back while doing the second exercise, so concentrate and think about the shoulder blades. The second exercise looks like an easy one, but if you tighten the abs and straight the back, it is hard.

1. Single leg semi squat over mat jump
2. Plank – knee plank jump

II part: 2 rounds for time
1. Lunge row – knee up – kick – dumbbells RIGHT hand – 10
2. Renegade row – RIGHT hand – 10
3. Lunge row – knee up – kick –dumbbells LEFT hand – 10
4. Renegade row LEFT hand – 10

III part: 2 rounds for time
1. Plank – knee to opposite arm + side kick – RIGT leg – 20
2. All 4s – side knee raise – RIGHT leg – 20
3. The same as first but LEFT – 20
4. The same as second but LEFT – 20

IV part: 2 rounds for time
1. Single leg bridge + other leg kick – 20 each leg
2. Pull over – 20

V part: 2 rounds for time
1. Push off + 1-2-3-4-5 isometric hold (Chituranga) – 10
2. Flies – 10

VI part: 2 rounds for time
1. Lunge – warrior 3 – leg raise – knee up – 10 each leg
2. Bodyweight squat – 50

Gorgeous, tell me how did you feel this workout. I felt great after doing it. I wasn’t too tired, but very satisfied, and felt perfectly trained all my body 🙂