Hello! I hope everyone had a fun and safe 4th of July yesterday! I had a great day! We started out by taking Kate and her cousins to a splash pad, went and got shaved ice, and visited my grandma. It was a nice, relaxing day!
Remember the game “add-on” from when you were a kid? We played this all the time on our trampoline. One person does a trick, then the next person has to add on a new trick, then do all the tricks that have been done already. This workout is a little flash back to those good ole days!
I got the idea for this type of workout from a fun class I go to at my gym called Interval Training. We have done it a few different times in the class and I always think it is such a good way to workout. It keeps you thinking about what is next which makes time go fast, and since you are having to repeat the steps you have already done, you get a really good workout in.
Like many of our workouts, this does not require any equipment so it is easy to do where ever you want. It does however require some space since you will be sprinting and doing lunges, so be aware of that before you start :). It can easily be done in a backyard, at a park, on a track, etc.
Add-on Workout Interval
We are going to be doing 5 different exercises that are numbered from 1-5. After the first exercise, you do the second, then you do the first again. After that you do the third exercise, the second exercise, then the first exercise. You continue to do that through all 5 exercises. So each time, you do a new exercise, then move backwards through the previous ones, always ending with exercise 1. Does that make sense? I hope so. But I think it will once we are done :).
1. 50 meter sprint
2. 25 meter lunges
3. 10 pushups
4. 10 jump squats
5. 10 burpees
Here is the breakdown to follow using the numbers from above:
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
You are finished with your first round! Take a 30 second to 1 minute rest and repeat the interval for 2-3 rounds.
Notes on each exercise:
50 Meter Sprint
I like to measure out 25 meters and run there and back to get 50 meters. To measure, take 25 LARGE steps. Mark a start and finish line. Remember, you are sprinting, give it all you have. This should NOT be a comfortable pace for you.
25 Meter Lunges
Use the same start line. Lunge halfway to your finish line, then turn around and go back to your start line. Make sure your knee is never going over your toes on your front leg. This means you need to sit back into the lunge.
Try to do as many true pushups as you can before dropping to your knees. Whether you are on your knees or not, don’t stick that booty up in the air :).
10 Jump Squats
If you are struggling, take out the jump. Only do what you can but make sure you are challanging yourself.
Everyone’s favorite, right?! To perform: Start in a standing position. Bend all the way down into a squat and put your hands in front of you, jump your feet out straight so you land in a plank, jump your legs back into your squat position, and jump up into your upright starting position. If you need pictures or videos of burpees, visit our posts here, here, or here.
If you have any questions about the workout, please leave a comment and I will get back to you!