This is really a extremely unique program, but probably one of the toughest ones I’ve put together. Nevertheless, please make sure you do this after a warmup of bodyweight squats, pushups, and lunges. You will do this after your resistance training in any fat burning workout.
So, here is the order of exercises for the bodyweight intervals from workout A. You’ll start with jumps, and then move into calf jumps, followed by stability ball jackknives, and then Turkish get-ups to finish off the circuit.
For the jumps, you are going to do 10 regular squat jumps, rest 10 seconds, repeating 3 much more times for a total of four sets of 10. As you’re coming down, attempt to have a nice soft landing and absorb the contact with the floor and then correct back up into the jump.
Once you have carried out the jumps, you’re going to move on to the calf jumps. Once more, four sets of 10, with a 10 second rest in between. To do this set of pogo calf jumps, as you land you will be bouncing up using the balls of your feet, and pointing your toes in the air each time.
After completing the initial two exercises from the bodyweight intervals, you’ll move on to the stability ball jackknives. Following the exact same structure as the previous two exercises, you will perform 4 sets of 10 reps, with a 10 second rest in between.
For this exercise, you are able to do it with either your hands on the floor or elbows on the bench. Together with your feet on the stability ball, bring your knees to your chest, keeping your back flat and then back out. If you want a little extra burn, however, you can ‘rest’ within the plank position.
For the Turkish Get-ups, you are going to do 5 repetitions per side, rest 10 seconds, and then perform 1 more set, for a total of 2 sets. To be able to perform this exercise you will use either a dumbbell or a kettlebell and begin by lying on the ground.
Now, together with your arm extended up in the air, and the leg on the same side bent at 90 degrees, get up to a standing position. Once you’re standing straight up, proceed to lie back down although keeping the DB or KB extended up within the air. Complete 5 repetitions per side and then switch.
This is really a extremely challenging, advanced bodyweight interval training workout. Be sure to do this workout not on pavement or concrete, but instead on a fairly soft surface. Ideally, this workout would be done out on the grass.
Nevertheless, if you aren’t comfortable doing some of these exercises simply because you are worried about the impact or your technique, then you are able to easily substitute lower impact bodyweight exercises like; squats or jumping jacks.
Train hard, but train secure. And have enjoyable with this bodyweight interval training workout for fat loss. This program takes much less time than lengthy, slow, boring, ineffective cardio and you will get much more results from bodyweight exercises.