Updated: Dec 26, 2020
Garden Gainz 😍 A little of everything in my freestyle outdoor workout yesterday. Cardio, Fat burn, stability, strength, stretching, challenge 💪🏼.
⏱Aim for as little rest in between to keep those calories burning, I use my Apple Watch to keep an eye on my heart rate training zone, highly recommend to get one of these!! ...but aim for 30 secs or less. ⏱♥️ Heart rate /training zones - ✅ A quick calculation to know what your maximum heart rate training zone is - 220 - your age = heart rate bpm. Eg. - Me 😬 220 - 55 = 165 bpm (beats per min) is my maximum (working hard here)
☝🏼This is only a guidance, everyone can be slightly different but a very good start. 🔥 My Warmup - Mountain Climbers 4 x 30 secs or until warm. You can choose any form of warmup here. Workout 🏋🏼♂️. 1️⃣ Pushups 4 x 25. 2️⃣ SL Step Ups + Knee Raise - 4 x 10 each leg. 3️⃣ Alternate Leg Stepup + Knee raise - 4 x 10 each leg. 4️⃣ OL Romanian Deadlift + Knee Raise - 4 x 10 each leg. 5️⃣ Bulgarian (wide) Split Squat - 4 x 12 each leg - can add weight 💪🏼. 6️⃣ Romanian Deadlift (KB)high controlled reps - 4 x 20. Can use heavier weight and do less reps ✅. 7️⃣ Plank to Kick Backs - 4 x 10 each leg. *️⃣ Stretch & Breathe. Fun fact - I did 20 minutes light punchbag, short 30 sec bursts. 🥊 if you’ve still got some left in the tank, keep on going 💪🏼. Enjoy! If you have any questions, feel free to DM me 😬.