This workout is known as the 4X4 workout. It consists of 4 rounds, each at 4 minutes, 4 exercises & 4sets. I have focused the first round on cardiovascular exercises and the second round is composed of strength exercises. Then the third and fourth rounds are repeated from the first two.
What you’ll need: 1) Skipping Rope, 2) Gymboss Timer.
The workout
Set your timer for 4 rounds of 1 minute. Complete the following exercises in the order below, each for one minute. Rest for 2 minutes in between each four-minute round. And remember….to keep your core TIGHT during the entire exercise!!! I cannot stress this enough!
[su_table]
| Round 1: Cardiovascular | 1. High Knee Skipping 2. Speed Skater 3. Snowboarder 4. High Knee Skipping |
| Round 2: Strength | 1. Frog Jump 2. Right Side Kick & Plie Squat 3. Left Side Kick & Plie Squat 4. Alternating Backward Lunge |
Round 3: Cardiovascular | 1. High Knee Skipping 2. Speed Skater 3. Snowboarder 4. High Knee Skipping |
Round 4: Strength | 1. Frog Jump 2. Right Side Kick & Plie Squat 3. Left Side Kick & Plie Squat 4. Alternating Backward Lunge |
[/su_table]
The Exercises Explained
[su_box title=”HIGH KNEE SKIPPING” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Skip as fast as you can while bringing each knee into your chest.[/su_box]
[su_box title=”SPEED SKATERS” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Begin standing only on your right foot, bend your left knee and jump as far as you can to the left. Bring your right knee up and jump back to starting position. Bend your upper body forwards a little to help you maintain balance and speed. Just think of a speed skater.[/su_box]
