This type of workout is GREAT to bring up the intensity and leave you feeling AWESOME afterwards.
No equipment needed, just a light warm-up (general blood flow and a few reps of each movement to wake the body up) and give it a go!
I like to go through the pattern/flow of the workout before I start – just so I can “walk through it” and “feel it out”.
Remember – work conservatively if this is your first workout in awhile! You might want to up the time to 5 minutes? Or adjust the reps to be a bit lower. If you are feeling pretty fit, go hard!
E3M x 5 rounds:
20m Bear Crawl (:30s back and forth if space is limited)
10 Pushups (add tempo if these are easy for you, optimise to your knees if needed)
8-16 Burpees (you choose your adventure! optimise up with more reps, or down with scaled movement)
How it works:
* Set a timer to go off every 3 minutes
*You will do 20m bear crawl, 10 pushups, 10-16 burpees then REST the remainder of the 3 minute clock. The goal is to work for approximately 2mins and have about 1min rest in EACH SET.
*REPEAT this sequence 4-5x for each 3min segment = 12-15mins Total.
HAVE FUN!
2 Responses
Did this last night – added in 10 cossack squats each round. Loved the way the bear crawls felt in my hips – getting thru that range of motion. Thank you! ❤️
LOVE how you add and adapt the workout to suit your needs!