Hot Body Beach Workout

ProTFitness
ProTFitness Posts: 1,379 Member
edited September 2024 in Fitness and Exercise
I did this workout in 34 min burned 300 calories that was with a 5 min warm up. I also did 15 min of HIIT's on the treadmill with cool down and Strech and burned another 120 calories. THe HIITs were 10 rest 20 sec Max effort. 10 rounds

See Video at BodyRock.tv for this workout
Hot Body Beach Workout
Workout Breakdown
Time: 22min.
Workout Type: Interval training Exercises: 12

#1 Interval training 4minutes - 6 rounds of 10/30 intervals
Side Lunge Knee Tuck(pulling opposite knee in stay in side lunge) (left leg) (pulling elbow towards back) max. reps during 30 second interval
Side Lunge Knee Tuck (pulling opposite knee in stay in side lunge) (right leg) (pulling elbow towards back) max. reps during 30 second interval
Happy Monkey Exercise(squat low, jump feet in and out hop, drop forward and do push up, pushing body back up) max. reps during 30 second interval

#2 Commando Push Ups(on belly hands under shoulder, push into plank knees in lt, down on belly push up knee in rt, roll over) & 10 Mountain Climber Sprints roll over max. sets during 2 minute count down repeat

#3 Interval Training4 minutes - 6rounds of 10/30 intervals
Jump Lunge max. reps during 30 second interval
Diamond Runner Push Up (hands in diamond shape under chest and shoulder, bring knee towards elbows, jumping alternating legs 3 time, then do push up) max. reps during 30 second interval

#4 same as #2 Commando Push Ups(on belly hands under shoulder, push into plank knees in lt, down on belly push up knee in rt, roll over) & 10 Mountain Climber Sprints roll over max. sets during 2 minute count down repeat

#5 Same as#1 Interval training 4minutes - 6 rounds of 10/30 intervals
Side Lunge Knee Tuck (left leg) (pulling elbow towards back) max. reps during 30 second interval
Side Lunge Knee Tuck (right leg) (pulling elbow towards back) max. reps during 30 second interval
Happy Monkey Exercise(squat low, jump feet in and out hop, drop forward and do push up, pushing body back up) max. reps during 30 second interval

#6 Same as#2 Commando Push Ups(on belly hands under shoulder, push into plank knees in lt, down on belly push up knee in rt, roll over) & 10 Mountain Climber Sprints roll over max. sets during 2 minute count down repeat

#7 Same as #3 Interval Training4 minutes - 6rounds of 10/30 intervals
Jump Lunge max. reps during 30 second interval
Diamond Runner Push Up (hands in diamond shape under chest and shoulder, bring knee towards elbows, jumping alternating legs 3 time, then do push up) max. reps during 30 second interval
Instructions:
Today’s workout is very similar to the previous one from Seychelles. It is again 22 minutes of Interval Training and there are 7 parts that you should complete back to back with just a short rest in between. You will have to reset your time before each part. You’ll start with 4 minutes of interval training and your interval timer will be set for 6 rounds and two intervals – 10 seconds and 30 seconds. Your goal is to complete as many reps of each exercise during the 30 second intervals as possible. The 1st, 3rd, 5th, and 7th part of the workout is these 4 minutes of interval training. The 2nd, 4th, and 6th part is 2 minute count down during which you will be doing 2 Commando Push Ups & 10 Mountain Climber Sprints and your goal is to complete as many sets as possible.
I will break down the first and the 5th part of the workout (4 minutes of interval training) just to make sure that you understand the intervals.

1. Set your Interval Timer for 6 rounds and two intervals. The first interval (rest) is 10 seconds and the second interval (max. effort) is 30 second.
You will be doing this circuit of exercises:
10 seconds rest
Side Lunge Knee Tuck (left leg)
10 seconds rest
Side Lunge Knee Tuck (right leg)
10 seconds rest
Happy Monkey Exercise
10 seconds rest
Side Lunge Knee Tuck (left leg)
10 seconds rest
Side Lunge Knee Tuck (right leg)
10 seconds rest
Happy Monkey Exercise
As you can see you will have to repeat each exercise one more time to get the 4 minutes in.
The 3rd, and 7th part looks like this:
10 seconds rest
Jump Lunge
10 seconds rest
Diamond Runner Push Up

* you will repeat this 3 times in order to get the 4 minutes in. This is why the timer is so important – it tells you when to move from one exercise to the next and when the 4 minutes are over.

Replies

This discussion has been closed.

Categories