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Friday, October 3, 2014

EZee Fit - #WOD - Fasting Cardio + Shoulders & Core HIIT

I've been a very lazy girl this summer. And it did affect me in ways I never thought possible. 

Now school is finally back, I've the few valuable hours in the morning and I'm trying to go back to my regular workouts, at least 5 times per week fasting cardio and weights. 

That's coming quite easy, but the clean eating...not so clean.


So I will usually do the fasting workouts only on BCAA, which I'll drink during the workout as well. I use the treadmill, but you can do it on the EFX or even outside at the park. It takes around 30min of brisk walking - running intervals.


Warm-up - 5min brisk walk

8 to 10 rounds

High Intensity - Running - 1min
Low Intensity - Brisk Walk - 1:30min


If cardio is your workout for the day, you can increase the rounds to 15, cool down and stretch. 

But I wanted to work my shoulders and core as well,  so I added a HIIT - 24 rounds of 10/30 intervals, one shoulders exercise and one skipping interval. Add as much weights as you find challenging. 


Hope it makes sense....

You have to repeat each exercise (30sec.) with a skipping interval (30sec.) in between. Here is the exact order, for Fast Printout:

#1. Shoulder Press -30sec.
#2. Skipping - 30 sec.
#3. Shoulder Press - 30 sec.
#4. Skipping - 30 sec.
#5. Side Plank Lateral Raise - left - 30sec (you can modify to Elbow Plank as well)
#6. Skipping - 30 sec.
#7. Side Plank Lateral Raise - right - 30sec
#8. Skipping - 30 sec.
#9. Side Plank Lateral Raise - left - 30sec
#10. Skipping - 30 sec.
#11. Side Plank Lateral Raise - right - 30sec
#12. Skipping - 30 sec.
#13. Front Raise - 30 sec.
#14. Skipping - 30 sec.
#15. Front Raise - 30 sec.
#16. Skipping - 30 sec.
#17. Straight Plank Reverse Fly - left - 30sec (you can modify to Elbow Plank as well)
#18. Skipping - 30 sec.
#19. Straight Plank Reverse Fly - right - 30sec
#20. Skipping - 30 sec.
#21. Straight Plank Reverse Fly - left - 30sec
#22. Skipping - 30 sec.
#23. Straight Plank Reverse Fly - right - 30sec
#24. Skipping - 30 sec.


All the exercises are pretty basic and self explanatory. The only equipments you will use are a speed rope and some dumbbells. If you need further explanation, please leave a comment below and I'll come back to you ASAP.  

My new favorite music... I love Dimitri Vegas & Like Mike. 




Have fun :)))






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