Faster! Stronger! Harder! I bet u can do this 12 min arm +cardio workout!

Hi,

writing my thesis, but then got distracted. Seriously needing some sports now! I want to make it intensive, to gain the benefits but also to save some time today (In a hurry, so less than 15 minute workout really beats the +2 hour "go to gym -do sports -come back" project.

Since you are only competiting against yourself, you decide your pace. Try your max! :)



So do this twice, altogether 12 minutes :) 50sec work per movement with 10 sec break.

1. Jumping jacks

2. Push ups and side plank

3. Burbee

4. Push ups with narrow grip


5. Shadow boxing

6. Hindu push up


During the first round, try to set your bar to the max. The second round you already know the movements, so break the record from the first round! Okay, if your hands are not dead... Do one extra round :D

Best,
Sara

Effective upper body workout

Hi dear,

Today is upper body day! It is so important to train the body evenly and keep the whole body strong. For example the Women Running.com commented how the elite runners use their whole body to run faster, therefore, strong upper body improves also your running performance. Aaaaaand, for guys, chest, shoulders and abs are the hottest body parts. Yes, true story. So, let's do it.



I have been talking with lots of friends, and the friends who do not like gym, most probably are not sure what to do. If you haven't been in the gym, you can test these movements first at home, to check how does it feel to do them :) You can do this workout also at home, if you have 3-10kg dumbbells.


So!

1. 3x 12 clean and press with 30-60s breaks

2.4x 10 squats with 30-60s breaks


3. Alternate these two movements for three rounds

a)12 push-us
b)20 bicycle abs

4. 12x3 Incline bench press
 

5.Alternate these two movements for three rounds
a)12 arms raise (front)

b) overhead extensions


6.Alternate these two movements for three rounds
a) 10  bicep curl

b) 12 arm raise (sides)




Last thing!

Alternate for 3 rounds (altogether 3 minutes)

a)side plank (left) 30s
b)side plank (right) 30s



Yey :D

And stretching 2-3 hours after :)

Perfect!

by,
Sara

Short cardio and core training from our Krav Maga lesson

Hey!

Today's challenge will be a bit different to the ones I posted before. Usually, the warm up should be done running, but if you are at home, you can also do it stepping.

Warm up:

(stepping/running)
Every position at least 60 seconds
Make circles with the arm, alternating left and right.
Raise your knee until it touches your shoulder, change leg every 3-5 steps.
While stepping, make boxing movements. Raise the rhythm the longer you do it.
Jumping Jacks

 

This was the warm up, hold every position  for 1 minute!


1.  Go to squat position and hold. After half of the time, start raising repeatedly your heels and go down again.

2. Go to plank position and hold.

3. Upward dog position

4. Back to plank and bring your knee to your triceps and hold (one side)

5. Downward dog position

6. Back to plank and bring your knee to your triceps and hold (other side)

In 30 seconds, do the max. amount of push-ups (elbows next to body) you can do 

Lay in sit up position, do sit ups, but u cant be faster than 5 seconds for every move (5 sec. to get up, 5 seconds to get down)


So folks, have fun doing it! It will be a quite fast workout, so you can repeat it at least 3-4 times!