Weekend Workout #2

Today's workout is one I like to use with clients when I want to really test their cardiovascular system.  It's a combination of strength and cardio exercises but the goal is to keep rest intervals to a minimum (which ultimately taxes the CV system).

For this workout the only piece of equipment you need is a jump rope, but you can even do it without a rope too.  If you don't have a rope, just mimic the movement of jumping rope.

Warm up good for 10-15 minutes with any type of movement that you prefer.   The goal is to have the body prepared for a high-intensity workout.  You will perform a total of 6 exercises, moving from one to the next with as little rest as needed.  Then after the last exercise of each set, rest 2 minutes (but keep the body moving easy (aka: walking around).

You can determine the number of reps for each set you want to do, however, I will recommend a set number of reps to get you started.   For most average exercisers, starting the first set with 15 reps will be challenging.  If you are looking for a more difficult workout, start with either 20 or 25 reps.  The each set you will reduce the number of reps for each exercise by 5.  So for instance, if you start with 20 reps, you will complete 20 reps for all exercises, rest 2 minutes, then complete 15 reps for all exercises, rest, then 10, etc. (jump rope being the only exception).  For jump rope you will jump continuously for 2 minutes.

So here we go...using 15, 10, 5 reps as the example

15 reps
Jump Rope - 2 min.
Push ups
Alternating Lunges (15 ea leg)
Mtn. Climbers
Hip Thrusts
Burpees

Rest 2 min.

10 reps
Jump Rope - 2 min.
Push ups
Alternating Lunges (10 ea leg)
Mtn. Climbers
Hip Thrusts
Burpees

Rest 2 min.

5 reps
Jump Rope - 2 min.
Push ups
Alternating Lunges (5 ea leg)
Mtn. Climbers
Hip Thrusts
Burpees

Cool Down and stretch!