About The Workout
This workout will take only 15 minutes to complete, but if you push yourself hard, it should rate 5 out of 5 on the intensity scale. It is amazing what an intense workout you can have in only 15 minutes. This workout is structured around intervals of 55 seconds of maximum intensity and 5 seconds of rest – your goal is to complete as many reps as you can. The 5 seconds should give you just enough time to get into position for the next exercise in the sequence. I had also enough time to write down how many reps I did for each exercise, although it was pretty tight. What makes this workout so brutal is that there is not opportunity to rest. You are constantly going full tilt at your maximum capacity. It is important to record your score for each exercise and round so that you can try to beat your personal best the next time. There are 3 rounds of 5 exercises. Each round takes 5 minutes and you should take only a short break between each 5 minute round. I didn’t take more then one minute between each of the 5 minute rounds. This gave me enough time to grab some water and catch my breath.
You could see people wondering around at the gym for and hour and half who won’t get even half of the workout that this 15 minutes can give you if you push yourself.
There are 3 five minute rounds of the following exercises and your goal is to complete as many reps as you can in 55 seconds. Then you have 5 seconds to write down your score and move directly to the next exercise.
Side Jump Lunges:
I have completed 51 reps in the first round, 50 reps in the second, and 48 in the third round.
Reptile Push Ups: (switching sides)
Imagine regular push ups – as you bring your body down towards the floor, bring one knee towards the same elbow. Keep switching the sides for each rep. I did 24 reps in the first round, 22 in the second, and 18 reps in the last round. Also I would like to point out that as you get tired, you might not be able to go all the way down towards the floor. I couldn’t after a while so I just tried to bend my elbows as much as I could.
V-Crunch:
I did 34 in the first round, 30 in the second, and 33 reps in the third round.
Prisoner Half Squats:
Start with your thighs parallel to the ground and from that position make just a short move to go only half way up. I completed 62 reps in the first round, 58 in the second round, and 62 in the last round.
Hanging Knee Raises:
I managed to do 21 reps in the first round, the same number of reps in the second round, and only 11 in the last round.
Author: Zuzanna from bodyrock.tv
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