dancing in the rain workout

Pull on those wellies and jump in some puddles! Yeah!

Today it is all about shaking off those winter blues and getting ready for the summer sun. 16 minutes of HIIT and 12 minutes of interval skipping… total of… um… 28 minutes… yup, only 28 minutes! (warm up and stretching not included)

HIIT: 4 rounds of the following 4 exercises, 10 seconds rest, 50 seconds work going for max reps.

  • Dive bombers
  • Knee raises
  • Backwards lunge with sandbag on one shoulder and lift over. Start standing with the sandbag on one shoulder. Lunge backwards with the leg on the opposite side to the sandbag. When in the lunge position, lift the sandbag over your head and onto the other shoulder, then back to the starting shoulder, then stand up. Lift the sandbag to the opposite side and lunge back with the other leg, and so on…
  • woodchops with medicine ball

Don’t forget, if you don’t have the kit, improvise. If you don’t have a bar to hang from to do the knee raises, use two tables, or leg raises on the floor. Instead of a sandbag, use a weight. I often use my running bag stuffed with dumbbells, works a charm.

Interval skipping: 12 minutes, 10 seconds rest, 50 seconds, work. Any skipping style.

Do it!

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