This is a great little workout that takes about 40 minutes. I trained to the new Prodigy Album, Invaders Must Die. It’s got some great, feisty tunes on, and it’s just the right length for a motivating workout. So what will you need today.

Items required

  • Skipping rope
  • 2 hand weights (choice of weight is yours)
  • Mat
  • Medicine Ball (optional)
  • Stability Ball

The Workout

  • Skip gently to warm the muscles up, then skip vigorously for about five minutes or a song length.
  • Perform 20 sit ups with the medicine ball.  Stretch out on the mat, and bring the medicine ball over your head. Straighten your legs and as you bring your legs up, bring the ball up. Pull the ball back over your head and let your legs drop symetrically, but keep them off the floor. That’s 1 rep. Try to perform 20. Remember to breathe in as you drop your legs and bring the medicine ball down and breathe out as you perform the exercise. If you do not have the medicine ball, this exercise will still prove to be challenging. Try to keep your legs off the floor at all times.
  • Balance on feet on a higher surface than the hands, and perform 20 press-ups.
  • Back to skipping. Skip non-stop for 15 minutes or three song lengths.
  • Perform the 20 sit-ups with the medicine ball or V sit-ups, keeping your legs off the floor, and your arms straight as you reach back.
  • Grab your hand weights and perform 12 one legged deadlifts on the right leg, then the left. Bend your knees slightly but keep the back straight. You should feel the pull in your buttocks and hamstrings.
  • Perform 20 bicep curls on each arm with the weight of your choice.
  • Perform 20 upright rows with the weight of your choice.
  • Sit on the stability ball and perform 20 chest presses. Remember to regain your balance. It is always harder performing exercises on the stability ball, and it doubly works your core.
  • Again, on the stability ball, grab a weight or medicine ball. Point it toward the ceiling, holding it upright at all times and bring it to the left, then to the right. Do not drop the weight or medicine ball at any time. Do not look to the left or right, try to keep looking up at the ceiling. This exercise works your obliques. Perform 12 reps.
  • Perform 20 high jumps, without rest.
  • Perform 20 squat jumps, without rest.
  • Skip finally for ten minutes. Your arms should be feeling the strain, as will your legs.
  • Finally, stretch out your muscles, and eat some quality protein or have a shake.

I have not stuck to the same exercise with this workout. I’ve mixed things up. If you don’t want to do the 2nd set of sit-ups, perhaps mix it up with burpees instead. I’d rather do the sit-ups, burpees are tough, but it’s your workout. The skipping works all the muscles, and strengthens, the joints. There are plenty of bodyweight exercises. Keeping the heart rate up while fatiguing the muscles, helps to burn fat and keep the metabolism ticking over longer.

With the skipping, if you’re eager, after every song length, try to perform 10-20 double-unders to really boost that heart rate.