https://youtu.be/HZBBx3tKO28
Beginning 6.19 minute of this video is the detail explanation of all 8 exercises. I emphasise a lot on the right form & posture. Do it right is the key! For those intermediate that already know the moves, you can jump straight to 6:19 minute to start your workout.
There are a few totally new exercises. Like spider mountain climbers 🕷 and bear crawl 🐻. Which the names may sound funny, but it’s definitely a challenger!
I also improvised a few exercises. Like, inch worm / walk out plank , I added in hand release push up. For beginners to start learning about full body push up.
And back lunges i added in high knee hops.
For those are intermediate, what I did was, I completed three sets of this, and each exercises 45secs work and 15 secs rest. If you wanna burn more. HIIT timing can be:
30 secs work, 30 secs rest for beginner
40 secs work, 20 secs rest
45 secs work, 20 secs rest
3 rounds (30 secs work, 30 secs rest; 1 min rest between rounds)
1) Spider 🕷 Mountain Climbers [ Option: Plyo Spider 🕷 Mountain Climbers (fast)]
2) Superman Hold with Squeeze [ only this one 40secs ]
3) Bear 🐻 Crawl (very slow)
4) Side Shuffle with Toe Tap
5) Back Lunge High Knee Hops (15 secs L 15 secs R)
6) Walk Out Hand Release Push-ups
7) Plyo Skaters
😎 Squat Thrust
Enjoy this one and let me know how you feel! Comment below, I love to understand how each and everyone who have been following the workout feels after. Share the workout, give it a 👍, subscribe my workout YouTube channel
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