First ever workout post.

The time has come; my first workout post. This was originally meant to be posted yesterday oops. And I did write it out on the train to work after doing it at home in the morning but in the evening I was preoccupied so left it until today to post. 

I have also just got back from BodyPump and BodyStep. So I'm feeling revitalised. 

With interval training you can mix it up, shake it up. A cocktail of exercises ;) with this being like a Long Island Iced Tea because it's got a bit of everything and although your feel f*****d, you feel good after. 

Right, your not here to listen to all this you just want the workout don't you. Well, ,if you've read my fitness page then you'll know I like love interval workouts. So this is circuit-tabata type of workout I do alot. It incorporates lots of my favourite exercises and is quick. High calorie burn and all over body toning. 

1. Burpee; including pressup

2. High knees with extended arms (to the side or above head)

3. Mountain climbers; last 20sec explode!

4. Squat jumps; with tricep kickback or shoulder press (you chose either on each set)

5. Caterpillar crawl; I call mine angry caterpillar because I stamp my legs when in plank position 

6. Running stair climb; with weights (I used 2.5kg)

7. Alternating jumping lunge with pulses; arms in divers position

You perform each exercise for 60 seconds with maximum reps. With a 15 second rest/prep period between each. Once completing one set (all 7 exercises consecutively) you repeat for a total of three times. For beginners try and do this twice and advanced four times. 

If you perform it 3 times then you get 21 minutes of intense exercise with a workout time of 26 minutes including rest. So this is short and can be done anywhere, anytime, no excuses :)

The weights used in exercises 4 and 6 increase the intensity but if you don't have any or are new to this then leave these out. The arm positioning and stomps in exercises 2, 5 and 7 are to engage to core deeper. 

I drank 500ml of water during the workout and 500ml after. REMEMBER you lose water in sweat so you need to restore it, and research says when your hydrated you can perform for longer and harder. 

Image taken from e-health101.com

Hope you enjoy this as much as I do. 

Shanie says: 'Push through the pain and you're sure to gain!'

p.s. I'll try and post videos or photos of exercises if you don't know how to perform them

Tip: use an online timer to help with exercise times and rests. I use this one.