Friday, February 4, 2011

Kerrzy & Migs Friday WorkOut!

Happy Friday everyone!

How is that new years resolution treating you? If you planned to get stuck in at the gym and it hasn’t quite worked out, don’t worry – new years resolutions are silly anyway. That said, why not pick today to change things up and head back to the gym?

Each week Kerrzy’s Notebook and Forca Freemotion Body team up to deliver a detailed walkthrough of a different workout that will get your heart pumping and your body looking and feeling great. Last week Miguel took us through a (Not So) Short Circuit…this week, he lines us up and delivers a big HIIT!

This workout is all about High Intensity Interval Training with a focus on building up the core. And it wouldn’t be “high intensity” without some cardio thrown in there to really make it a grueling (yet satisfying) workout.

You’ll need a track, a Power Wheel (or ab wheel) and a bit of open floor for this one. Since this is a timed workout it would help to have someone nearby with a stopwatch too, if possible, or at least a clock in sight. Here’s how it works: You’ll be doing four sets of exercises with a lap at about 70% intensity (or higher) in between each set, for a grand total of three rounds.

1) Alternating Pike Crunches (30); Plank (45 seconds)
2) Power Wheel Rollouts (20); Glute Bridge Hold (One minute)
3) Crossover Mountain Climbers (30); Side Plank (30 seconds/side)
4) Superman Hold (One minute)

Don’t forget to do a lap in between each set!

Leave us a comment and let us know how you did! You can also get in touch with us at

Want more? Click the links below to go through our previous WorkOuts:

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