It is a 40 minute HIIT routine that only uses your bodyweight for resistance. If you are on a floor have some washcloths or small towels handy, if you are on a carpet, 2 paper plates will work.
The workout consists of 20 exercises that are performed for 50 seconds with 10 seconds rest and then repeated one more time before moving onto the next exercise.
There is no warm up included, it's very important to do that on your own first. There isn't a cool down or stretch either, PLEASE do those, they are very important as well.
This is an intense workout, do what you can at your own pace and level. Pause to rest more if you need to. Have your water right next to you so you can take sips during some of the 10 second rest periods.
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