DIY Workout #4

The 15/45 Workout

I’m going a little “retro” this week and bringing back the skipping rope. This is a fantastic piece of equipment to have in your collection. They are cheap ($3 from K-Mart), user friendly, transportable and best of all you can do a very effective and time efficient training session using them. This week’s workout combines 45 seconds of skipping with good old fashioned bodyweight exercises. Complete the set of exercises – should take around 5-7min – rest for 60 seconds, then repeat (a third time if your game too!)

Remember the key to making these sessions effective is to work hard – no pacing, no cheating on form – full movements.

Equipment: stop watch or timer, skipping rope

Warm-up:

Leg Swings – fwd & back, side to side

Calf/Achilles stretches

Trunk rotations

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main set:

Reps/Time	Exercise	Key Points
15 reps	Body weight squats	Legs shoulder width apart Butt goes back as knees bend Weight on heels Head/chest up Squeeze butt on way up
45 sec	Skip OR Run on spot OR step ups	Light on feet Work hard & fast
15 reps	In-out push-ups	Full plank position, weight forward over hands Hands wide, bend elbows chest to ground Complete push-up Hands in close, bend elbows to brush ribs, lower chest to ground Complete push-up Option – from knees
45 sec	Skip OR Run on spot OR Step ups
15 reps	Reverse lunges	Step one leg back Lower back knee to ground Keep chest upright & shoulders relaxed Push through front heel back to start position Change legs
45 sec	Skip OR Run on spot OR step ups
15 reps	Get up planks	Start in full plank position – heels over toes, shoulders over hands Keeping butt down and core stable, lower down onto forearms – 1 arm at a time Return back up to on hands. 1 rep
45 sec	Skip OR Run on spot OR Step Ups
15 reps	Mountain climbers	Start in full plank position Keep butt down Bring 1 knee under chest in between hands Return to full plank Change legs, continue
45 sec	Skip OR Run on Spot OR Step ups

 

60 Sec recovery – Repeat x 1-2

Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back