Today is the first day I’ll begin tracking and recording my exercise routines for any and all to use however you wish. The following exercise took me about 50-60 minutes to complete, but that will depend on the the duration of breaks in between exercises. If you are just starting out, I would encourage breaking up the stated times into manageable chunks (30sec, 45sec, 60sec, etc).
Focus
Today’s exercise will be focused on cardio, leg and core strength.
Routine
| Exercise | Rounds | Duration | Rest Duration |
| Jump Rope | 1 | 3min | |
| Stretches | 1 | 3-5min | |
| Jumping Jacks | 1 | 3min | |
| Stretch: Legs and Calves | 1 | 3min | |
| Planks | 2 | 2min | 15sec |
| Stretches: Hip Flexors | 1 | 3min | |
| Jump Rope | 3 | 3min | 30sec |
| Stretches: Legs | 1 | 3min | |
| Planks | 3 | 2min | 15sec |
| Standing Bicycle Crunches | 3 | 2min | 15sec |
| Stretches: Hip Flexors | 1 | 3min | |
| Cool Down: Jump Rope | 3 | 1min | 30sec |
| Cool Down: Stretches | 1 | 5min | |
| Cobra Pose | 2 | 1min | 30sec |
During the multi-round exercises, these are performed back to back between the exercise and the rest. If you can’t perform the exercise for the stated duration, consider increasing the number of rounds while reducing duration for each round. The goal would be to complete the total time (ie 3x1min = 3min), regardless of the number of rounds.
In later posts, I’ll provide examples of the exercises and stretches to help with the visual component.
Useful Links
These will help give you some ideas for hip flexor stretches: https://greatist.com/fitness/stretch-it-out-hip-flexors
Interval Timer App
For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.
