Скачать или смотреть October song workout

This workout is split up into 4 segments, each of which is 15 minutes long. So I am including it on my playlist of 15-minute workouts and on my playlist of 30-minutes workouts because you can mix and match and just do one or two or three of the segments if you want. If you want to follow along with the video and do exactly what I'm doing, this workout will take you 1 hour

I am using my jump rope and my pink Ugi ball for this workout, but you do not need to have either of those pieces of equipment to do this workout right along with me. I have provided equipment-free modifications for all of the exercises, so please keep watching after the workout to see those

Here is the breakdown:

Part 1: 15 minutes of moderate-paced cardio with the jump rope

15-second rest intervals and 45-second work intervals times 15 rounds

Part 2: 15 minutes interval cardio training
1. Ugi toe taps
2. Ugi mountain climber sprints
3. Broad jump + Ugi pop + twist jump
4. Elbow plank jacks on the Ugi ball
5. Ugi dynamic squats

15-second rest intervals and 45-second work intervals times 15 rounds

Part 3: 15 minutes interval strength training

1. Ugi triple-knee tuck (alternating legs)
2. Ugi Russian twists
3. Ugi ball ab rolls
4. One-leg dead lift holding the Ugi ball (alternating legs)
5. Pushups traveling up and over the Ugi ball (try to complete 10 pushups if you can by traveling up and over the ball in one direction, then reversing your path and traveling back to the same side of the ball you started on)

15-second rest intervals and 45-second work intervals times 15 rounds


Part 4: 15 minutes of moderate-paced cardio with the jump rope

15-second rest intervals and 45-second work intervals times 15 rounds

Bonus: 100 reps of jump rope (meaning 100 revolutions of the rope, any style) (optional)
Bonus burpee: 1 rep

Again, please watch the video for equipment-free modifications and as always, if anything is unclear, if you have questions, if you need any further guidance beyond what I have provided in the video, if you need more help with modifications or substitutions, please just ask. It is very important to me that the workouts are accessible to anyone and everyone who wants to do them with me, so I am always more than happy to answer questions or help facilitate that in any way I can