FRIDAY- I always look forward to this day, not because it the start of a weekend but it's the day for the insane lunch workout by Jose Seminario...So Last Friday was My Final Friday Lunch Workout in CCL Gym. Felt really bad... This workout has improved my strength, endurance a lot. Also has helped me a lot to lose fat.... I am gonna miss this workout so much... Hopefully I will be able to find a place that has a group session as good as this one :-)
So this was the workout on Friday... It was so insane, and intensed I could not go for my crossfit session after work... I was that tired :D
Warm up for 20 mins with full body movements, skips, jumping jacks, toe touches, butt kicks, high knee etc.
40/20's
The Following 4 Exercises are done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Squat jacks
Side Shuffles with Knee Raise (20 seconds for each leg)
Push up jacks
IF you want to challange your self more you can try the following
Suicide Drills (side to side jumping lunges)
Every time you move side to side, you are touching the ground with your opposite hand of the side you are drilling on (so for left side). You would touch the ground with your right hand, then side step to your opposite side and repeat with your other hand. Make sure you keep your core tight.
More 40/20's
The next 4 Exercises are also done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Side lunges with jumping jacks
Do a side lunge and then a jumping jack and then continue to other leg followed by another jumping jack
1.
2. 
Spin burpees
Jumping lunges
Dip position kickes
Not sure of the exact name. But you stay in the tricep dip position, lift your hip and do kicks
So this was the workout on Friday... It was so insane, and intensed I could not go for my crossfit session after work... I was that tired :D
Warm up for 20 mins with full body movements, skips, jumping jacks, toe touches, butt kicks, high knee etc.
40/20's
The Following 4 Exercises are done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Squat jacks
Side Shuffles with Knee Raise (20 seconds for each leg)
IF you want to challange your self more you can try the following
Suicide Drills (side to side jumping lunges)
Every time you move side to side, you are touching the ground with your opposite hand of the side you are drilling on (so for left side). You would touch the ground with your right hand, then side step to your opposite side and repeat with your other hand. Make sure you keep your core tight.
More 40/20's
The next 4 Exercises are also done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Side lunges with jumping jacks
Do a side lunge and then a jumping jack and then continue to other leg followed by another jumping jack
1.
Spin burpees
Jumping lunges
Dip position kickes
Not sure of the exact name. But you stay in the tricep dip position, lift your hip and do kicks
After the workout... Stretch well and warm down... Gonna miss this workout! Hopefully I will be able to find a fun session like this...
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