DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide
I told Travis, my brother-in-law about this fitness guide. He, being a fitness guru (no formal qualifications) wanted in. And yes before you ask, he's single. Why not invite a buddy to join you?
Each exercise is split into 3 twenty second intensity/speed levels: easy, medium and max. Do all 10 exercises, take a 2 minute rest, hydrate and do the entire set again in reverse.
The best interval app on the app store is seconds pro. You guys are awesome, so I went to the trouble of creating the timer for this workout. Add www.secondsapp.com/timers/155… to the app.
Warm up with 5 minutes of light cardio, jump rope, jogging on the spot, jumping jacks. Mix it up. Then some dynamic stretching like lunges, twists. Get your legs, arms and core ready. Grab your buddy.
Happy holidays to you all. Remember to comment on any steps you find hard, and let me know if you did the workout. Get ready... go!
Plank walk. Slow, medium and fast. If this is the end of the second round, 'Jump To' the concluding advice.
Front to back kicks. We suck at this. Do one leg at a time. Slow and low 10s, medium height and speed 10s, high and fast 10s. That's 30s per leg. Switch sides and repeat. Should take one minute.
Regular, diamond and power push ups. Just do what you can. Go from your knees if you have to, but just keep going. Eye of the tiger.
Lateral jumps. This is where that spandex comes in handy.
Increase the speed of your jogging and the height of your knees with each level.
Hydrate when you need it. This shouldn't be brandy, unless you are doing this in Switzerland and its coming from the flasked neck of a St. Bernard named Hans. Then anything goes.
Table switch kicks. Whatever face you pull is up to you.
Fast feet. I didn't make the football (soccer) team. Tip: a medicine ball is much easier to control.
Switch kicks. 3 speeds, 20 seconds each. Always good to offer a bit of gentle encouragement your partner.
Plank levels. You should be lowering yourselves into a puddle of sweat, tears and anguish by now.
Kneel down-stand up. Slow, medium and ninja.
Take two minutes rest, Hydrate and then do the whole sequence in reverse (start with kneel-down stand-ups, and end with plank walk) and you are done. Cool down with stretching, tears of joy, bear hugs
I recommend exercising in as varied a way as possible, 5 days a week with two rest days.
If you liked this, you will probably will like my other guides. Make a comment if you tried this or tag your post-workout picture with @glennchole on Instagram. Cheers. Now go and shower, you stink.