DON'T FORGET TO VISIT MY YOUTUBE CHANNEL HTTP://WWW.YOUTUBE.COM/BikiniAlex

FOR WORKOUT PROGRAMS & MEAL PLANS E-MAIL ME: ALEX@ALEXLISKA.COM
Copyright © 2017 Alex Liska. All rights reserved.

Monday, February 14, 2011

Plateau-Breaking “EVERY MINUTE COUNTS” PLYO-Workout

By: Alex Liska

Thanks for stopping by my site to check out my latest workout. The reason I say “EVERY MINUTE COUNTS” is because this workout can be quite challenging at first but even if you stop after 5-10 minutes, it’s enough to provide you with a great caloric burn, increase in energy and speed up your BMR (Basal Metabolic Rate).  The complete workout was actually 60min. but I will only be posting the first 20-25 on here as a sample.

Here’s the workout:

TREADMILL/SKIPPING ROPE (REPEAT THIS CIRCUIT TWICE (10-15min.)
·      -Warm up for 5 min. brisk walking (3.8-4.5mph)
·         -Run for 1 min. and sprint as fast as  you can for 2min. (7.5-9.0mph)
·         -Perform 50 Jump squats (stationary)
·         -Skip for 5min. (timed)

STSTEPMILL/BIKE (15min.)
·     -2min. on the stepmill (1st minute @Level 10-12, 2nd minute walking backwards holding onto handles @Level 8-10)
·        -3min. on stationary bike (intervals) – Level 10-12
·        -3min. on the stepmill (1st minute @Level 8-10 walking backwards holding onto handles, 2nd minute @Level 10-12 walking forward & 3rd minute walking side-ways (hold onto handles for safety) @Level 8-10.
·         -2 min. on stationary bike (intervals) – Level 10-12
·         -3min. on the stepmill (1st minute @Level 8-10 walking backwards holding onto handles, 2nd minute @Level 10-12 walking forward & 3rd minute walking side-ways (hold onto handles for safety) @Level 8-10.
·         -2min. on stationary bike (intervals) – Level 10-12

COOLDOWN BY SPEEDWALKING ON THE TREADMILL FOR 5MIN

So that’s part of the workout, what you can do is break it up into 2 workouts if you’re a beginner, do the Treadmill/Skipping portion on DAY1 and the Stepmill/Bike Portion on DAY 2…

ENJOY!!!
xoxo











-Alex L.:)





No comments:

Post a Comment