Functional bodyweight workout: “Falling over”

by oneafrikan on April 26, 2011

Did a functional bodyweight this afternoon, and fell over on the last pushups set.
So in honor of that I’m naming this one “Falling over”.
Aim was to get in a workout in under 35 mins, and do 400 to 500 Kcal.

5 min row for warmup.

Squat to shoulder raise, using kettlebells for resistance in the raise x 10
Pushups x 10
Alternating jack-knifes (I don’t know what else to call them – doing lunges one leg to the other at speed) x 20
Pushups on blow up wobble board x 10
2 mins rest between sets.

Took about 24 mins, then moved onto:
4 mins of box jumps, with 1 min on, 30 secs off, which gives you about 3 reps.

After that, I was falling over.
I did 2 sets today, which is crap. Should be getting back to 3 in a few weeks, and 4 in 6 or so.

HR didn’t go above 156 though, and dod 400Kcal, which is below what was aiming for, but OK for today.
Weak areas were chest and triceps, hence the falling over.


And how many calories did you burn typing this all up???

by chuck on April 26, 2011 at 6:09 pm. Reply #

The same from giving you a swift klap ;-)

by oneafrikan on April 26, 2011 at 8:30 pm. Reply #

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