Today I revisited workout that I did approx. two months ago. It was renamed into Booty lover, but since I didn't have time to finish all the bonuses that came with it, I just did the older version. :)
Breakdown (I added an extra set of jump rope skipping in the beginning to finish total 16 min):
24 rounds 10/30 intervals
1. high knees - 82, 80
2. frog jump & 2 push ups - 5, 5
3. high knees - 58, 66
4. clean & press, squat & press - 5, 6
5. high knees - 71, 70
6. around the world (love this name :) & squat - 8, 8
7. high knees - 69, 70
8. jump lunge & twist - 8, 8
9. high knees - 39 (tangling, tripping :P), 61
10. elevated push ups - 12, 11
11. high knees - 65, 67
12. side & center leg lifts - 6, 6
Ab bonus (3 rounds 10/50 intervals)
1. side plank bottom leg tuck (I named it :) (L) - 25
2. knee raises - 22
3. side plank bottom leg tuck (R) - 26
I was using 7 kg weight in my bag (for jump lunges and squats), two chairs for my dip station. I had major muslce soreness in my shoulders, so I could not manage more leg lifts, planks and push ups. I am proud of myself in terms of jump rope skipping, because this is the first time I managed to do 80 and more skips during 30 second interval. Yaaaaay! :))) Usually I would do about 65, 70 in the beginning of a workout. I'm definately making some progress! :)))
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