This workout takes about an hour. I needed to push myself big time, as not been to the gym for two weeks, well apart from spinning last Friday. Last week I was painting and decorating all week and the week earlier I had tonsilitis.

Anyway I’ve called it the above because afterward I have never felt so ravenous, so maybe keep a banana or apple with you to snack on afterward.

Items Required

  • Skipping rope
  • Training mat
  • Weights
  • Music (optional but motivating)

The Workout

  • Skip for approximately five minutes to warm up the muscles.
  • Stretch out the muscles equally, and hold for thirty seconds.
  • Perform 15 chinnies – bring your knees as high as you can, jump back down and jump straight back up. Perform 15.
  • Perform 15 jump squats. Jump up and position yourself in a squat position. Hold that move for 1 second and jump back up. Perform 15. This moves builds strong buttocks and leg muscles.
  • Position yourself on the mat and perform 15 press-ups. Remember to breathe. Do not hold your breath at any time while performing these exercises as it only makes the workout tougher.
  • 15 sit-ups. Keep your legs straight and bring your hands to your knees. Breathe out as you come up and inhale as you push yourself back down. Keep your shoulders off the floor at all times. This is a killer, but tones the lower abs.
  • Perform 15 weighted squats. I have found that this move really pushes the body to the limit. The fatigue you have from the jump squats, pressups and then having to lift more weights and squat really pushes your body.
  • Skip to a song length or for approximately 3-5 minutes. Skipping keeps the heart rate up and burns lots of calories.
  • Perform the above 5 exercises but 14 of them. Do not leave a gap in between. Challenge your body.
  • Skip for around 3-5 minutes.
  • Perform the exercises, but just 13 of them.
  • Take a drink whenever you need one.
  • Skip for around 3-5 minutes again.
  • Perform the bodyweight exercises, just 12 of them.
  • Skip again for a song length or 3-5 minutes.
  • Perform 11 of the bodyweight exercises with no break.
  • Take a break for two minutes
  • This is the toughie. Now perform the bodyweight exercises 10-1. Try not to take a break but if you are short of breath or need a drink, obviously take a short break.
  • Get your breath back and stretch out each muscle and hold for approximately 30 seconds.

Just see how hungry you are after that workout.

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