Sometimes it is all about efficiency, and this months fitness challenge will help tone and strengthen your muscles, work your cardiovascular system and give you an extra metabolic boost. It hits just about everything with no equipment required!
Your workout is 6 sets of two exercises that are to be done together as a super set. The first exercise as an isometric hold, which will pre-exhaust your muscles before moving onto the second exercise, which is a dynamic set involving the same muscle groups.
1. Plank + press up
2. Squat hold + squat jumps
3. Lunge hold + plyo lunges (you will do this set twice to work each leg)
4. Table top abdominal hold + bicycle crunches
5. Plank + mountain climbers
HOW TO DO IT:
Make sure you warm up for a few minutes to increase mobility and raise your pulse.
If you have a training app, set the interval timer for 1 minute work, 20 seconds rest. Otherwise your iphone timer is fine.
Perform the isometric hold for 30 seconds and flow straight into 30 seconds of the second dynamic exercise without resting or losing form. To make it more advanced, perform the isometric hold for 1 minute rather than 30 seconds.
If you're just starting out, take a modification rather than losing form. For push ups drop to your knees, instead of plyo lunges do reverse lunges etc.
Rest for 20 seconds and move onto the next set.
The whole set can be done on it's own or for a longer, more challenging workout anywhere from 3-5 times through. If you do it more than once, rest for 2 minutes between rounds.