Sometimes it’s so necessary to push your body to the MAX with an Intense Workout. Especially if you want to see change. The idea is to learn to keep going past the point when you want to stop and naturally, as you get stronger, that point will take longer to come. The idea of this home workout came when I was outside running. I really didn’t feel like working out because everyone was at the pool having fun. I told myself that I would find a baby hill and run it until I couldn’t run it anymore. I committed to doing 3 rounds. The first round I ran the baby hill 12 times. The Second round I ran the hill 10 times and the last round I ran the hill 7 times. It was a pretty good workout and I felt good in doing it even when I didn’t want to.
I want you to take the same mentality and complete this workout.
The KIMf Maxout Intense Workout
Here Is What You Need
- A set of Light Dumbbells
- A commitment to getting all 3 rounds done
Here Is What You Do
1. Complete all 6 exercises as many times as you can and write down how many you did in the “round 1” column.
2. Take a 1-minute break (NO MORE THAN ONE MINUTE)
3. Complete all 6 exercises again as many times as you can and write down how many you did in the “round 2” column.
4. Take a 1-minute break (NO MORE THAN ONE MINUTE)
5. Complete all 6 exercises again as many times as you can and write down how many you did in the “round 3” column.
- Squat Jacks: These are just like jumping jacks except you land in a squat. Make sure you are landing very softly. You should barely hear your feet land on the ground. Breath out as you jump up.
- Dumbbell Rows: Grab a set of light weight dumbbells. With your feet together and your knees slightly bent, Bend your back. The weights should be at your side. Then bend your elbows to the ceiling and come back down slowly.
- Pushups: (if you are new to exercise start on your knees but commit to eventually coming off your knees) with your hand placed under you shoulders push your body down and back up.
- Squat Kicks: With your feet shoulder width apart, Squat down (keeping your knees behind your toes) and when you come up kick one leg out. Do the same thing and kick with the other leg.
- Mountain Climbers: Hold your body up on your hands and toes (in plank position). Keep you hips down. Drive your knees into your chest one at a time as if you were climbing a mountain. Go as fast (but safe) as possible.
- Frog Leaps: In squat position (knees behind your toes, butt back), point your feet outwards. Touch your hands to the ground and leap up to the sky. Land softly.