Wednesday was a crazy busy
day for me, with a bunch of different things going on. I literally had
about 20 minutes to get a workout in, so I grabbed one of my quick Intensity
Interval Workouts, to make sure I still got a good one in. I have gotten a
great response from my readers when I put workouts in the Bolts, so here is
another!
Perform each exercises for
the reps or time listed, and leave about 20-30 seconds of rest time in between
each. Go through the circuit a minimum of 3 times, but you
could go up to 6 times. For that day, I performed 4 trips around, and had
a great sweat going by the end. N-Grip , NE
1 MINUTE - Speed Jump Rope - 1 minute of jumping rope,
with as many jumps as possible in 60 seconds. The key is to get a good,
fast rhythm, get your blood pumping, and get a great sweat going!
10 REPS EACH LEG -1-Leg Physioball Pushup - 2 hands on
the ball, 1 leg on the ground, 1 leg kicked out to the side. This ones
perfect for turning a pushup into a full body exercise... upper body, core,
lower body stability, and balance all wrapped into one grueling pushup!
10 REPS -
12 REPS EACH WAY - Leg Swing Series - I always build
Flexibility Training into my workouts, and this is a great way to dynamically
stretch your hips. 3 different swings here, and it involves:
Forward Swings - Straight leg, stretches the hamstrings
- Side
Swings - Straight leg, stretches the Hip Adductors (or the muscles of your
groin)
- Backward
Swings - Straight leg, stretches the Hip Flexors (or the top of your thigh
area)
Dynamic stretching is tricky,
and you can't start out too intense or you'll risk potential injury. Just
take the advice to ease into each rep. Don't swing your leg too far at
first, and you'll find that your range of motion increases almost with every
rep. You'll see that your leg will be able to go farther and farther each
time. This is a phenomenal series to improve overall hip
flexibility! Long Body Bridge
30 SECONDS -
Everyone's first reaction to these workouts is always to say, "Only 20
minutes? How do you get a good workout out of that?". Interval
training works great when you employ a few key tactics:
Set up so all of your stations are close to each other
- Set
up your area with all equipment that you'll need ahead of time, for
efficiency when you start working out
- Have
a watch or clock close by to stick exactly to work and rest times
- Maintain
good form on each exercise for the length of the work bout. Take
short breaks if necessary, but try as hard as possible to work the entire
time
- Listen
to your body. Push yourself to achieve, but if you experience any
strange discomfort, stop exercising.
And Did You Know?
These Intensity Interval Workouts, and similar types, are actually researched
to be 2-3x more effective in fat burning and toning than traditional
cardiovascular training. Look for all of the science and research behind
these findings in next week's Bolt.
Yours in Strength,
Jesse
PS. For more of these "quickies", take a minute to check
out www.worldwidesportsperformance.com!
PPS. Training makes a
great Christmas gift! Purchase a package today for your special
someone, and give them the ultimate holiday!
Comments