Workout - Crazy 4's

Crazy 4’s -

BRRRRRRR! Due to the cold weather and boot camps being cancelled for the week, here is a workout you can do on your own at home or in a gym.

Pick any four exercises (with equipment or without) and you are going to run through each exercise doing ONE rep at a time.  It may seem a little silly but what this does is create a little more of a cardio workout because you are constantly moving and confusing your body (there might also be a little mind confusion going on as well :-) ). 

This workout is very adjustable so if you would like to focus a little more on strength, then do anywhere from 4-10 reps of each exercise before moving to the next.  I personally think that the lower the number, the more fun and “crazy” it is.

Also, try to pick exercises that use the full body and then try to put the exercises in order so that you have to do the most amount of moving.  For example, do an upper body exercise that you do in core plank position followed by a leg exercise you perform while standing.  Going from core plank position up to a standing position adds some extra calorie burn!

Here’s an example of the workout:

Exercise 1 – Split Squat Jumps (do 1 each leg)

Exercise 2 – Push-up (make it fun and do a power push-up where you lift both hands off the ground)

Exercise 3 – Squat Jumps (start in squat position, jump up as high as you can and land back in squat position – to make it more difficult, after you complete your push-up, come up to squat position by doing a pop-up.  A pop-up is where you start in core plank position on your hands and you jump your feet up  to where your hands were.  Of course, this means you have to lift your hands.  You should end in a squat position).

Exercise 4 – Up-Down (from the Squat Jump, put your hand down and jump your feet out to core plank position.  Then go down onto your elbows and back up to your hands

After Ex 4, go right back into Ex 1 which is split squat jumps…..

Try to do 10 rounds without stopping!  Then repeat anywhere from 3-5 times. Now, I am going to test you to see whether you guys did your homework.  I want you to email me at robyn@bootcampUaustin.com and tell me which 4 exercises you picked and how the workout went.