Steemit 5 Minute Workout Challenge #4: Legs, Abs, Cardio, and Core
Today's Workout Challenge is a simple set that is KILLER Cardio, and great resistance work for absorbing impact on landing.
Want to know what will knock the wind right out of you faster then running, what will help you jump higher, further, and better absorb impact, while building critical stability in your knees and ankles for longterm health?
Make no mistake!!! This is actually 8 minutes on the video, you could do it in five on your own, and it's a quick workout that you will feel for several days afterwards. I love this one because I love to jump on things, and off things...especially high things...and the more you train your body to work with and absorb impact lightly the easier you can move around in extreme environments.
On your own...
1.5 minutes of Light Ball Running
to warm up, bring your thighs to waist height
1.5 minutes of High Ball Running
bring your thighs as high up as possible, try to smack your chest, keep your shoulders back. stopping is okay, you may not get 1.5 minutes in one go (I didn't)
3x sets of 20 jumpsquats
JUMP as high up as you can go, and land as LIGHTLY and SOFTLY as possible, engage everything to absorb and disperse the impact. Be careful with your knees, if the landing is 'smacking' your knees closed, you need more resistance, or maybe just back off it a bit
I CHALLENGE YOU !!!!! Do it now, or do it soon, but DO IT! Post and tell us how it was for you(itchy always gives heavy upvotes for meaningful comments). It's a fast exercise, but it will elevate your metabolism(and happiness!) for the whole rest of the day, and you will be sore, maybe a lot more than you thought :P
Action begets action
- unknown
ps one big realization I've had lately is that I don't need to make a plan to go workout for an hour, all I need to do is plan on working out for five minutes, and then I end up liking it so much, I just keep going
check out other equipment-less exercises you can do anywhere
Exercise Challenge #3: Rock It. Shoulders, tendons, connective tissue, and full motion (Simple lever weight)
Exercise Challenge #2: Core, Shoulders, Arms, Abs (Plank Variations)
Exercise Challenge #1: hands, fingers, forearms (grippers, and reverses)
You're right that did knock the wind out of me quick. I liked the low and high running. You're much more flexible than I am. I made it through 1.5 x 20 jumpsquats. Those were harder than they look. My wife would be impressed you got me to work out. I'll have to show this video to her, as she's the one that likes to work out.
Hell yeah @mmatrics!!! Way to jump on it :P It doesn't take many of those buggers to get your heart pounding. Thankyou and good job!!!!
I don't know if it was this workout or mowing the yard later but my legs are still sore. 😞 I'll have to warm up a little extra before next time.
yeah, warmups are highly encouraged...and these are just plain rough...it's really using your body in a way that very very few people today do...so ease in, don't push too hard...a little bit here and there is the way to get stronger. it builds up fast...but those 60 jumpsquats I did was 'too many'...I think if you're sore for 1-2 days, great...if you are sore for 3-5 days that was too much.
Thanks for the follow-up tips.
Wow, I was literally just thinking, I would love to be able to just have a cool cardio workout in my house today, and bam, here is this. Thank you so much. I am going to eat a bit, finish editing this book, and then get to it. <3
oh hell yeah Jess!!! I can't wait to hear what you think :P
I know what i will do in my workout tomorrow. Let's see if i can master the challenge :)
Today i played baskeball, that's why i have to skip it to tomorrow, keep doing this workouts m8, its awesome
Thanks Ridi =) the hardest challenge is can you just do them every day lol :P you can do it!
yes my first goal is to workout every 2nd day. And then increase it to every day :-)
What about you, do you workout every day or do you have some "lazy days" as well? :P
Every day sounds really pretty hard
hahaha, no absolute not! maybe in my dreams. I have a lot of "lazy days".
I'm always looking for new ways to add movement to my life. These workouts will help me get strong for acroyoga! Plus there is a lot of cardio, which I need. :)
hell yeah Karen!! Glad you've enjoyed, do you live in the bay? I just watched your importance of play video! Looked like lots of fun, I used to live with Aida Buderi at Ravenhouse a few years back.
Thank you! :) I don't live in the bay... I'm based out of Sacramento. Do you dabble in acroyoga sometimes?
Yeah, I love it, but I don't do it a ton. Would like to do it more, my GF and I can do some together, but she's quite muscly and solid herself, and I don't always feel comfortable trying stuff out as her base. But we could still do it more =) I've been inspired watching Cheyne and other acro people on here.
Sacramento is nice! Did you grow up there?
No. I'm originally from Texas. aww that's awesome! Cheyne is my BF. He's pretty cool :) I've learn a lot from Cheyne, he's a badass base. I'm starting to base now too... just not people Cheyne's size. :P Where do you live now?
oh groovy!! very cool =) yeah he looks like a badass base, I live in western Montana, outside of Helena. we have lots of gorgeous mountains, good beer, pretty wonderful people, and everything is a 2hr drive :P
How fun. If you are ever in Sacramento, be sure to hit us up! We can all play together :)
yay!!!! I want to!
I'm in, I spend a ton of time at the gym anyway I will add this to my day tomorrow:-)
oh hell yeah Penny!! It's a good one :P enjoy and let me know how it goes.
OK so this was hard but not overly so and for sure got my heart pumping before my run! Super fun thank you so much for sharing had a blast doing it!!!:-)
awwwww YAY!!! I'm glad you enjoyed it Penny :P You're a badass!
Will do:-)
Excellent set as always @itchykitten. Although you've made me realise I need to get fitter! time for another set I think :D .. actually I may leave it for a couple of hours first .. phew lol
yeah, those ones aren't ones to be crammed...! Just making that video made my legs wicked sore for three days...don't push it :P
Awesome video as always , brother!
I need to get my workout in later today :)
Thanks Cheyne!!!
Woah Itchy, I didn't know you were a beast. <3
By the way I made a new entry, I always love your feedback
thanks buddy, yeh i'm a little beast with sharp claws! You're pretty good with that guitar, save some of the ladies for me, jeez.
i'm just curious ?? ?? - )) ))
... do YOU think it's OK .. if .. ??
.. i take shot .. of ScotcH .. first ?? - ))
.. i'm .. thirsty .. just watching YOU !!! - )))
.. thanks for YOUr advice !! - ))
MEAN & LeaN ... won't BE long NOW !! -))
LOVELOVELOVE )))
greb'Z )
ps .. if .. i'm sweating .. ???
... just thinking about working OUT ... ???
IS this an 'effective' .. warm-UP ... ???
and, ... a positive sign ?? - ))
.. or .. no ... ?? - ((
HAHAHA!!! YES!! it's always okay as long as you SHARE :P
maybe? it doesn't hurt!
ha ha ! - )))))))))))))
... share ?? - ))
.. YOUr sweaty lips .. on my Scotch ????
what ? - )
haaha hahahha hahahahha - ))
AND .. warm UPS !! - ))
SweeT SaunA LIFE .. i knew IT !!! - )))
cardio .. ?? .. ppphfhf !! .. Chhhhit !! .. "over-rated" - ))
ha ha ))
I LOVE INTUITION .. all-w-ays ON .. 'my' side )))
ha ha - ))
haha you're killing it! Confession: I didn't do this work out -but I will! I really gotta get more cardio in my life, the only thing I consistently do now is a 10-15 min stretching session in the AM.
this is a great quick cardio, it'll make your legs sore as hell too