What am I thankful for?
“At a time of such negative events happening in the world, I am thankful for so much but at the top of my list is family; both blood related and chosen. They are the laughter when I need to smile and the tears I shed when I need to cry. They provide the best support and I couldn’t go a day without any of them. So I thank you all…near and far.”
During the holidays, our schedules get more overloaded and the first thing to drop is our health. We eat more and workout less. This workout is the best alternative because all you need is 11 minutes and your done. It also gives a great example of how I train, Hard, Effective, but Fun! Hope you enjoy. Happy holidays…. Sinceree
Here is my Holiday “No time BUT I have 11 minutes” Workout
This workout consists of two movements and a competitive spirit so grab a family member or friend and GO!
Items needed: Bottle water, towel, mat, timing device (watch, phone, clock)
Instructions: You have one minute to perform both a Burpee & Atomic Crunch. The specific number is listed below. Within the minute you are pushed to finish all repetitions of the exercises. Each minute represents a “mini” workout so give it your all. Once the minute is over that set is DONE! Move on to the next. Anytime left in the minute is yours to REST. The goal of this workout is to increase both muscle endurance and muscle strength.
Guidelines: Both exercises have regressions and progressions. Here are some modifications depending on your capabilities.
- Regression: Remove pushup, use a elevated surface, no jumps
- Progression: Add a box jump
- Basic burpee movement https://www.youtube.com/watch?v=wz-Z33_X6mE
- Regression: Basic crunch
- Progression: Add a Kettle bell
- Basic Atomic Crunch movement: https://www.youtube.com/watch?v=UEUi4oJxDSs
Here you go!
Minute one 12 Burpees & 2 Atomic Crunches
Minute Two 11 Burpees 3 Atomic Crunches
Minute Three 10 Burpees 4 Atomic Crunches
Minute Four 9 Burpees 5 Atomic Crunches
Minute Five 8 Burpees 6 Atomic Crunches
Minute Six 7 Burpees 7 Atomic Crunches
Minute Seven 6 Burpees 8 Atomic Crunches
Minute Eight 5 Burpees 9 Atomic Crunches
Minute Nine 4 Burpees 10 Atomic Crunches
Minute Ten 3 Burpees 11 Atomic Crunches
Final Round: 2 Burpees 12 Atomic Crunches
If you are interested in working with Sinceree you can reach her at SincereeC@waverleyoaks.com