Action on the Side Workout est 20 min
2012
This workout took me 16:20, and then 4 minutes of skipping after makes it 20:20.
I didn’t count the little break.
For this workout, do parts 1 and 2, and then do parts 1 and 2 again. This is then followed by a 4 minute skipping finale.
Action on the Side Workout
Workout Breakdown
Part 1
10 Dive Bombers
50 Mountain Climbers
10 Roll Back and Up to Standing
Part 2
5 Min intervals. Set your timer for 6 rounds of 2 intervals: 10 seconds rest and 40 seconds work. For each work interval alternate doing these 2 exercises:
Side Jump Lunge
Side to Side Squats
Then do parts 1 & 2 again.
Follow this with a skipping finale. Do 4 min tabata intervals of side to side skipping. That’s 8 rounds of 10 sec rest and 20 sec work.
..and off course, you can skip longer if you like!
my score for part 2:
Side Jump Lunge – 36, 38, 38 and 2nd round – 38, 40, 38
Side to Side Squats – 15, 17, 17 and for 2nd round – 16, 16, 16
my skipping reps – 34, 39, 42, 42, 40, 38, 34, 40
Exercise Descriptions
Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position.
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.
Standing at one end of mat, roll back so knees are overhead and then forward again and roll right back up to standing.
From standing, place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep.
Start standing with legs together, then take a step out to the right and squat down and then step back to start position and repeat on other side; step out on left side, squat and return. Continue alternating sides with each rep.
Jump from side to side with both feet together over the rope for each rope turn, alternating right and left sides for each jump
Have a great workout!
