Ok, so for those of you who are following me on facebook, you know that I reposted one of the funniest cards I’ve ever seen. And if you’ve seen it, then you understand the title of this post. If not, here you go:
Workout time: 20 minutes total + bonus (about 1-2 minutes)
# of exercises: 5
Body parts worked: ALL!
• about 10 feet of space (minimum)
• set of 2 dumbells (6-10 lbs each for beginners, 10-15 for advanced, 20-35 for super advanced)
• medicine ball or some weighted alternative
• exercise mat for abs
• timer or clock
• paper & pen/pencil
For my regulars, you’ve probably already figured this out. We’re doing the Death Crawl. Yes. Again. Click on the title to see the full description AND a video.
Here’s how this workout is going to go.
Part 1: The Death Crawl. You’re going to do it. For 10 minutes. Straight. No rest. This morning I was in a very small space, so I made one adjustment. On my last squat jump, I did a squat jump with a half turn so that I could change direction every time I did a Death Crawl rep. This works when you can’t crawl forward for 4 or 5 reps… today that was the case for me. I really only had enough room to get in one rep, so then I’d jump and turn around and do my next crawl facing the other direction. Again, please CLICK HERE to see the Death Crawl video, especially if you’re new to this blog or this particular workout OR if you just need to remind yourself how it works! Keep track of your reps!!! How many can you squeeze out in 10 minutes?
Part 2: ABS. We’re going to set our interval timers to 10 rounds of 50 seconds on, 10 seconds of rest. (50/10 Tabata time). We’re going to do 3 different exercises in the following sequence:
Round 1: Russian Twist
Round 2: Matrix
Round 3: Plank on Medicine Ball
Round 4: Plank on Medicine Ball
Round 5: Russian Twist
Round 6: Matrix
Rounds 7/8: Plank on Medicine Ball* (NO REST in between! Yes, that’s a 1 min & 50 second plank!)
Round 9: Russian Twist
Round 10: Matrix
Russian Twist: Grab a medicine ball between your hands and have a seat on the mat with your feet raised off the floor so you’re balancing on your sit bones. Hold the medicine ball in front of you. Keeping your feet off the floor, twist the medicine ball left and then right, tapping the ball on the floor each rotation as far back behind you as you can. Keep twisting, and keep rotating for 50 seconds. Go hard, go fast. But make sure you keep your feet together and your legs as still as you can!
Matrix: Start kneeling on the floor, toes tucked under and knees hip width apart with a medicine ball (3-5 lbs for intermediate, 6-10 pounds for advanced, 12+ for super advanced) in your hands. To make it slightly more challenging, keep your elbows high and it will add an upper body element to it as well. Slowly lean back as far as possible, keeping your core tight and your your lower body still. Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That’s 1 rep.
Follow the schedule above for your 10 rounds. Pay attention at rounds 7 & 8. I was exhausted and wanting to quit myself, so instead, I added a little challenge for myself. Once that timer started on round 7, I challenged myself to plank straight through round 7 and 8. Yup. 1 minute and 50 seconds. YOU. CAN. DO. IT.
BONUS: Ninja Power Tuck Jumps. Yep. They’re back. You’re going to do 10 of these to finish up your workout. And YES, these are HARD. I’ve told you before, MOSTLY this exercise is mind over matter. The first time you try, you will likely overthink it and be afraid you’re going to fall. You just have to trust your body. Go for it. And when you do, it’s almost exhilarating. ALMOST. 🙂
Starting on your knees, feet tucked underneath you, arms loose, contract your glutes and quads and jump to your feet in one motion, landing in a deep squat. You’ll likely need to REALLY swing your arms to get your momentum up. Once in a deep squat, immediately do a power tuck jump, jumping up toward the ceiling, tucking your knees up wide toward your chest and slapping your thighs with your hands.
Here’s a video of someone I don’t know doing a pretty decent job showing you her jump. Don’t need volume to hear her cuz you can’t really hear her anyway. Just watch her form.
Now you’re done. You guys are AWESOME. Love all of you! Off to watch some golf!