There were 3 segments that made up this workout - all from Bodyrock and Zuzka Light, my two favorite sources of inspiration. I like these workouts because you can do them as a class with proper intervals in between, in between each set we took about 2 minutes to recover and get water. But in a pinch you could do these workouts on your own in a gym and only spend a few minutes.See below for my BodyRockin trip to Vegas.
What you need: One set of light weight and one weighted bar, bench w/ 4 risers (high) and a mat and a gymboss or other interval timer.
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.
This round of workouts was the ultimate test of pushing for 10-15 minutes, recovery and then going again. I called it No Stoppin' because despite the 10 seconds rest there wasn't much time to recover between moves
Set 1 - You can see the Bodyrock version here and I made some edits based on what equipment is in the gym.Set the timers for 50/10 and I put about 1 minute between sets. This one combined cardio, weights, body weight and plyometrics for real interval workout
We used the bench but you could also do this on the floor. Hold plank, do a 3 point jump bringing the knees in each time, Right, Center, left, Center. Pushup, Jump in, Star Jump.
- High knees, tapping on the bench.
- Sitting on the bench, relax back on the sit bones and crunch knees in and out.
- Elevated push up, we put our feet up on the step, hands on the floor.
- With the bar, step up, step down on the risers, alternating legs.
Set 2 - This workout is the from Zuzka Light Power Cardio and is number 6. This workout was again a 50/10 and there was no recovery between the 3 sets. This was straight up cardio, my heart rate monitor hit 172 which is over 80% for me.
- Plyometric Sumo Squat Jump
- Flying Jump Lunge
- High Knees
- Side Burpees
- SuperHeroes - lying on back arms and legs held up in superhero flying pose
This last one was again 50/10 and we only did 2 rounds because we were running out of time. I took this one from Bodyrock but made edits so we'd be lifting. The pushups were exhausting.
- Reverse lunge
- Deadlift Row
- 10 biceps 10 triceps and keep alternating
- Squat curl press
Then it was onto rest and stretching.
As I mentioned, I use Bodyrock and Zuzka a lot when traveling. I went to Vegas a few weeks ago for work and hated to miss my Tuesday bootcamp, plus I had a triathlon that weekend. I spent 30 - 40 minutes in the gym. I did 20 minutes on the treadmill and then did a Bodyrock workout that I looked up on my phone.
|I took my NYRR mini 10K shirt to Vegas and repped some pink while staying in the Flamingo hotel. With a pink yogurt.|
|At the conference I scored this cool red waterbottle.|
|The flamingos at the Flamingo hotel!!|