TGIF! Here's a (roughly) 30-minute workout using the 8x8 method and your own body weight, with cardio bursts in between. No equipment, no big chunk of time needed. No excuses! Have a great weekend, Badass Army:)
Warmup:
- 25 jacks
- 25 pogo hops
- 20 skaters
- 20 mountain climbers
8x8s
- Pushups: 8 pushups,
followed by 16 mountain climbers (1 right, 2 left, 3 right, 4 left, and so on...). Repeat 7 more times, for a total of 8 rounds. Yes, that is 64 pushups!
- Tricep dips on a bench or step: 8 dips, followed by 16 jump squats. Repeat 7 more times, for a total of 8 rounds.
- Right side lunges: 8 lunges on the right side, followed by 16 jumping jacks. Repeat 7 more times, for a total of 8 rounds.
- Left side luges: 8 lunges on the left side, followed by 16 jumping jacks. Repeat 7 more times, for a total of 8 rounds.
- Decline pushups: 8 reps, followed by 16 plank hops (1 right, 2 left, 3 right, 4 left, and so on...). Repeat 7 more times, for a total of 8 rounds.
- Sumo squats: 8 reps, followed by 16 sumo jump squats (feet wide apart, toes turned out at about 45 degrees). Repeat 7 more times, for a total of 8 rounds.
Coming next week: I talk to the team at Trigger Point Therapy in Austin, TX about their unique and effective myofascial release "toys" for runners, triathletes and fitness devotees. Also, 'Ultra' Inspiration from the Badass Bookshelf, and a Chocolate Pumpkin Bread recipe you don't have to resist!