You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. Remember to consult your doctor before engaging on any fitness regime.
Go for quality over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the press up, inhale as you return to the ground).
This week’s workout I am borrowing from CrossFit Thames (CFT). A few summer’s ago, I attended a few of their outdoor sessions and this was one of them. They gave me permission to share. You don’t need any kit but you will need 30 m of space to run.
Be sure to warm up by walking, running, or skipping rope. Once you break into a light sweat, you are ready to begin.
We start with EMOM (every minute on the minute) for four minutes. Complete the following (based on your fitness level) in one minute and then rest for any leftover time within the minute.
For beginners:
- 3 burpees
- 5 push/press ups
- 7 lunges (stationary or walking)
For intermediate to advance fitness levels:
- 8 burpees
- 10 push/press ups
- 12 plyometric lunges
Minute 5: Suicides/Shuttle runs from starting point to 10 meters, back to starting point. Then starting point to 20 meters, back to starting point. Finally, starting point to 30 meters, back to starting point. This needs to be completed within one minute.
Repeat the above five minute program four times through for a wicked 20 minute workout. Remember to listen to your body, as this one is a little more advanced. I encourage you to give it a go though. You will never know you can do it unless you try!
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