Workout for the week ... 20 minutes is all it takes!

If you are like me you are always looking for something a different workout to change things around. 

So, I thought I would share the workout I did today ... and I subjected had my circuit class do this week!  It's a quickie .. only 20 minutes!

No equipment required, except for something to mark out some points as in the pic below ... you don't need markers, use shoes, hats, anything that will stay put.

To set up, you need to place out 3 markers about 5 metres apart, the first one being 5 metres from your start point.  That's it, you are set up .. now to move!

Each round consists of the following ...

One suicide run ( my version ) ... run to the first marker and touch the ground, run back to the start, touch the ground ... run to the second marker and touch the ground, run back to the start ... run to the third marker, touch the ground and sprint back to your start point. 

Squats          20 reps
Crunches      15 reps .. choose your level from basic crunch to a more challenging crunch*
Burpees        5 - 10 ... beginners 5, intermediate 8, advanced 10

Finish with another suicide run ...

Set your timer for 20 minutes and complete as many rounds as possible (AMRAP) in the 20 minute time period.  Make sure you take a quick break to catch your breath between each round and have a sip of water. 



If you are not sweaty at the end of this one, then you need to come and train with me!  I was melting!!

Let me know how you go!

* I did a crunch with a twist to each side holding a 5kg plate to up the intensity ...


Vicki x

2 comments:

Anne Downing said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Looks like a good work out. I can't wait to get back into exercise once my baby is born!

singapore-physiotherapy said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Thanks for sharing this Wonderful Blog i love it.... !


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