It's Friday and time for Jose's INSANITY lunch work out... It was amazing today too as always .... And I made this Friday even crazier by doing a crossfit session after work... I was in a great mood today... The hectic week ended, I reached my body fat goal of 8% five weeks in advance, and my younger sister finished her under grad... With all those great news, I was hyper the whole day....
Ok... So this was Jose's Insanity Lunch workout which is FILLED with PAIN and FUN :-)
Starting with a 20 mins warm up
Then, 4 rounds of the following without breaks
(1) 12 box lunges and push - bring on step down from the box, do a lunge, one you go back on top do a press
(2) 12 (per each leg) jumping lunges
(3) 12 (per each side) Side Lunges with Arm raises - Do a side lunge, one you come to a standing position do a lateral raise
(4) 12 (per each side) box skii jumps (when you come down on each side you will have to touch the floor as well - this is same as doing Suicide Drills on a box/step)
(5) Hold the box/step and do 10 mountain climbers, 10 knee to the elbows and 10 kicks (total 30 per leg)
Do ten mountain climbers from one leg, then bring the same leg's knee towards the outer elbow of the hand, and then do side kicks while staying in the same position (all while holding the box/step)
(6) Push ups routine
- Hold the step from the left hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder. It is similar to the pic below the only diffrenece is using a box/step instead of the medicine ball
- Now hold the step from the Right hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder
- Now do the same push ups one on the right side of the box switch hands and do the next on the other side (do 6 for each side)
- Now bring both the hands to the center of the step and do 6 push ups
(7) Hold the step from both hands and bring the legs in and out - Hold the steps/box from both hands and bring your knees towards the chest and then out, it'll be like jumping in and out
Repeat this for 4 rounds with no breaks :-) after for rounds are over take a couple of mins break
Then the second part of the work out. 3 rounds of the following
12 deadlifts with upright row (same as the pic but with dumbbells)
12 Push up position row
30 seconds Fast Step ups
Ok... So this was Jose's Insanity Lunch workout which is FILLED with PAIN and FUN :-)
Starting with a 20 mins warm up
Then, 4 rounds of the following without breaks
(1) 12 box lunges and push - bring on step down from the box, do a lunge, one you go back on top do a press
(2) 12 (per each leg) jumping lunges
(3) 12 (per each side) Side Lunges with Arm raises - Do a side lunge, one you come to a standing position do a lateral raise
(4) 12 (per each side) box skii jumps (when you come down on each side you will have to touch the floor as well - this is same as doing Suicide Drills on a box/step)
(5) Hold the box/step and do 10 mountain climbers, 10 knee to the elbows and 10 kicks (total 30 per leg)
Do ten mountain climbers from one leg, then bring the same leg's knee towards the outer elbow of the hand, and then do side kicks while staying in the same position (all while holding the box/step)
(6) Push ups routine
- Hold the step from the left hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder. It is similar to the pic below the only diffrenece is using a box/step instead of the medicine ball
- Now hold the step from the Right hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder
- Now do the same push ups one on the right side of the box switch hands and do the next on the other side (do 6 for each side)
- Now bring both the hands to the center of the step and do 6 push ups
(7) Hold the step from both hands and bring the legs in and out - Hold the steps/box from both hands and bring your knees towards the chest and then out, it'll be like jumping in and out
Repeat this for 4 rounds with no breaks :-) after for rounds are over take a couple of mins break
Then the second part of the work out. 3 rounds of the following
12 deadlifts with upright row (same as the pic but with dumbbells)
12 Push up position row
30 seconds Fast Step ups
YES!!! This was DEFINITELY INSANE... Was a superb workout... many thanks to Jose!
HOLD ON!!!! 5 hours later I did more stuff... hahaha... CROSS FIT session..
Todays workout at the Doral Crossfit4U was the following:
21 Thrusters
80m sprint
21 swing Pull ups
80m sprint
15 Thrusters
80m sprint
15 swing Pull ups
80m sprint
09 Thrusters
80m sprint
09 swing Pull ups
80m sprint
I finished this in 6 mins and 28 seconds :-)
After this did a quick abs work out. 4 rounds of 20 seconds workout and 10 seconds rest
20 Seonds full Abs
20 Seconds Planks
20 Second toes to bar
Enjoy the weekend guys... After an insane Friday I am sure I will have a good rest :-)
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