關於 shuffle timing ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day 25 #burpeeswithoalchallenge #50burpeesfor30dayschallenge

Here you go!
#50HAHcircuit 3.0 well balance of cardio and strength.
Will need to take longer time to finish this. Don’t rush for timing. Every exercise do to the full range. If you do the squat, make sure you squat atleast hip down to knee level.

- 50 x Burpees (finish your burpee first before moving to the rest)
- 50 x Skiers hop (L+R count 1)
- 50 x Broad jump with back pedal
- 50 x Standing Oblique crunches (L -50, R -50)
- 50 x Squat twist (each squat count 1)
- 50 x Side to side shuffle with floor touch ( 1 floor touch count 1)
- 50 x Super man pull down (do it slow)
- 50 x Plank oblique side hop (each side count 1)
- 50 x Cross body toe touch crunches (L -50, R -50)
- 50 x Plank twist (L+R count1)

What is 50 HAH Circuit?
there is a total of 10 exercises, including this burpees. All 50 reps! Simple.
After your 50 burpees!

You can start this Circuit tomorrow.
- can take break when necessary
- suggestion: can break each 50 reps full circuit into 10-10-10-10-10-10-10-10-10 , repeat the circuit for 5 rounds to make up to 50 reps each exercise, but don’t forget to write down, prevent lost count. For me I like to complete each exercises 50 reps, then move to the next exercise.
- I took break for broad jump, squat twist, superman pull down, plank oblique side hop. These few not easy to do nonstop. Do take break.
- only burpees don’t split into rounds.
- try to take minimal rest.

#oalworkout #homeworkout #highintensity #hiit #stayhome #bodyweightworkout #cardio #fatburner #thesweatlife #fitspo #getfit #fitness

https://youtu.be/HZBBx3tKO28

Beginning 6.19 minute of this video is the detail explanation of all 8 exercises. I emphasise a lot on the right form & posture. Do it right is the key! For those intermediate that already know the moves, you can jump straight to 6:19 minute to start your workout.

There are a few totally new exercises. Like spider mountain climbers 🕷 and bear crawl 🐻. Which the names may sound funny, but it’s definitely a challenger!

I also improvised a few exercises. Like, inch worm / walk out plank , I added in hand release push up. For beginners to start learning about full body push up.

And back lunges i added in high knee hops.

For those are intermediate, what I did was, I completed three sets of this, and each exercises 45secs work and 15 secs rest. If you wanna burn more. HIIT timing can be:
30 secs work, 30 secs rest for beginner
40 secs work, 20 secs rest
45 secs work, 20 secs rest

3 rounds (30 secs work, 30 secs rest; 1 min rest between rounds)

1) Spider 🕷 Mountain Climbers [ Option: Plyo Spider 🕷 Mountain Climbers (fast)]
2) Superman Hold with Squeeze [ only this one 40secs ]
3) Bear 🐻 Crawl (very slow)
4) Side Shuffle with Toe Tap
5) Back Lunge High Knee Hops (15 secs L 15 secs R)
6) Walk Out Hand Release Push-ups
7) Plyo Skaters
😎 Squat Thrust

Enjoy this one and let me know how you feel! Comment below, I love to understand how each and everyone who have been following the workout feels after. Share the workout, give it a 👍, subscribe my workout YouTube channel

#oalworkout #oalfitnessjourney #core #fullbodyworkout #homeworkout #bodyweightworkout #beginnerworkout ##thesweatlife #getfit #hiitworkout #highintensityintervaltraining #bodyweightworkout #fitspo