Pike walk—As many as you can in 20 seconds.
Stand with your feet together, arms at your side. Bend at the hips and place your hands on the floor in front of you. Walk your hands forward until you are in a plank position. Keeping your hands firmly planted in place, walk your feet up until they’re as close to your hands as possible. Repeat.
Active rest: Jump on a treadmill or walk in place for 10 seconds.
Dip—As many as you can in 20 seconds.
Place your hands on the edge of a bench with your thumbs facing each other, and extend your legs in front of you, resting your feet on floor in front of you. Bend your elbows and lower your butt, stopping when your upper arms are parallel to the floor. Extend your elbows to come up. Repeat for reps.
Tip: To increase the intensity, use a bench or chair to elevate your feet. You can also place a weight on top your thighs.
Active Rest: Jump on a treadmill or walk in place for 10 seconds.
Repeat sequence for a total of fout minutes.
*Cool down for five minutes on the treadmill afterward.
Although eight minutes may not seem like a lot, you’ll certainly feel the burn. This form of training can be used for virtually any and every exercise. Apply this training protocol to your regular workouts every once in a while to shake things up and break through dreaded plateaus.
BY SJ NIEUSMA