So0oooo. The Olympics, eh?
16 days of staring at perfectly chiselled, water specked abs; long lean legs jumping in the sand; strong, muscular arms that look like they’re about to pop out of their leotards; and of course – the beautiful, perfectly braided manes of the equestrian horses.
LITERALLY those horses are more attractive than I could ever hope to be.
Also, can we just take a second to appreciate all the effort that goes into transporting 200 frigging horses all the way to Rio? I sure hope they get served better meals than the rest of us in economy class. That would be one logistical hayride. LOLOLOLOL.
Inspired by the Olympics, and hoping to look as good as Michael Phelps one day, I put Adam and myself through a moderately intense workout that we did using only a concrete box and a random tire that we found (which is a the personal trainers equivalent to striking gold). If you don’t have a tire that’s not a problem – you can easily substitute the box for that exercise as well.
If you want to see the full workout, you can watch the video below! This was me doing my 4th (out of 4) sets, so i’m looking a little exhausted by this point. I promise i’m not actually that sweaty when I begin my workouts…
Full Body Box Workout That Shreds Fat
Perform each exercise for the stated number of reps. Minimal to no rest in between exercises. Break for 2 minutes between each set and repeat for 4 rounds total.
1. Switching Tire Lunges (20): Find a tire (or box) that comes up to about knee height or lower. Place your right foot firmly on the top of the tire, left foot on the ground, with a greater than 90 degree bend in your right knee. Your back leg will be slightly bent as well. Using your arms for momentum, jump up, switching your back and front feet so that your left foot is on the tire, and right foot is on the ground. Every time the right foot touches the tire counts for 1 rep (so 20 switches in total). Make sure you’re using your legs to power yourself up when you switch, and you’re pushing the heel of your front foot into the tire.
2. Tricep Dips (15): Begin with your feet and legs straight out in front of you and your hands flat on the bench. To make this harder you can put your feet onto something raised as well, or just keep them on the ground. Bend your elbows so that your hips lower towards the ground, and your arms form about a 90 degree angle. You should feel this exercise in the back of your arms (where your triceps are!). If you feel that 15 reps is not enough, then you can double this amount
3. Decline Push Ups (15): Place your feet on the box, (leave them on the ground for a modified version) with your hands planted on the ground. Keep your body in a straight line, ensuring your bum is flat and not sagging or raised. Perform a push up, bringing your nose to the ground as closely as possible. Make sure that your core is tight and squeeze your shoulder blades together. Extend your elbows, coming back up to starting position.
4. Sumo Sit Squat Jumps (15): Start with your feet wider than hip width apart, facing slightly out. Stand about half a foot in front of the bench with your back towards it. Flex at the hips and knees, and sit back on your heels until your butt touches the bench. Pause for a half second, then squeeze through your glutes, and jump up vertically. Land softly on the balls of your feet, rolling your weight slowly to your heels as you sit back.
5. Lateral Side Shuffles (10 metre x 5 reps/side): Mark off a section of 8-10 metres. Start on one end, so that your body is facing away from the marks. Bend at the hips and knees, so you are in a half sitting position. With your outside foot, take a lateral step in the direction towards the other mark, keeping your knees in line with your toes. Shuffle between the distance, always pointing out with the toes of your lead foot. Maintain a half squat position throughout the entire set. Every time you come back to the starting mark counts as one rep.