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.

2 comments

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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