PUSH using Gymboss

Since this weekend there's no PUSH class, I'm throwing in a workout for PUSHers or any readers who wanna start to get in shape, do it now!

For this workout, you need an interval timer and (optional) a set of dumbbells. Get a  GYMBOSS.

The routine:
Tabata Warm-up:
Set your timer to 20s/10s, 8 rounds.

During the 20 seconds interval, you'll be doing:

1. Jumping jacks

2. Push-up jacks. (use straight hands if elbow is too difficult)

3. Squats

4. Dumbbell row

**Without dumbbells do push-ups.

Repeat another time and you're done with the warm-up! You must go for max rep and effort!

The Workout:
 Set your timer to 50s /10s x 4 rounds
1. Buttkicks.














2. Mt.Climber

3. Tuck jumps (beginners, do jumps without the tucks)

4. Lunges twist - hold  a bottle if you don't have a dumbbell.

Repeat this for 4-5 sets with a 30 seconds rest in between sets. Again, go for max reps and effort.

Cool-down:
Always stretch, especially after intense workout. Do not sit or rest immediately after the workout, stand and walk around abit and take a few long deep breaths then do the following stretches.
Do the following for 20 seconds on each arms and/or legs:

Long cat lunges. wait what, loong cat is loooooonnnngggg.

Wall calves stretches.

Write down your scores if possible, so when you re-doing the workout again you'll see yourself improve alot.