The workout we did last night, in our class, was very unassuming but JEEZ it was difficult. Getting out of bed this morning was a struggle. I could barely make my legs work! While this feeling really shouldn’t be happening every time you workout, it’s good to get it every once in a while. It means that you’ve found new muscles to work. Start to recognize where you feel the most fatigue after a workout and make sure you start working those areas harder in the future. Muscle fatigue shows you where your weaknesses are.
If these workouts aren’t hard enough for you…First, have you tried them? They may be harder than you think. Second, if they’re truly not hard enough, up the ante. I’m officially in training for bike racing next season so I’ve increased my workouts a bit. I am now doing each exercise 4 times with 30 seconds on/ 10 seconds off. WOWZA. It ends up being 16 minutes long and I am dying by the end of it. Actually threw up in my mouth the last two times I did it. (< gross. But it is weird that I get an odd sense of satisfaction out of this? I am sort of proud that I pushed myself that hard).
Without further ado, here’s the workout!
– 20 seconds on/ 20 seconds off (see above for the advanced version)
– 6 exercises, 3 times each
– PUSH YOURSELF. The effectiveness of this workout depends on your effort.
1. Side-to-side Hop (beginner-step side to side, advanced-jump over an obstacle)
2. Half Burpee (beginner-step one foot back at a time, advanced-jump feet between hands)
3. Leg lift (beginner-bend one knee at a time into chest, advanced-keep legs straight)
4. Pike Pushup (beginner-only bend arms slightly, advanced-touch top of forehead to ground)
5. One-leg Squat (beginner-hold onto a chair and bend only slightly, advanced-no chair and bend deeper)
6. Sit and Pray (beginner– bend knees only slightly, advanced-quads parallel to the ground, elbows between knees)
Anyone who was in my class last night: How did you feel afterwards?