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171,968
Abibisika (Black Gold) Points
500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg-to-body raises, 30 seconds plank, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg-to-body raises, 30 seconds plank, 30 seconds back bridge, 60 seconds spine lumbar twist stretch left and right, 500 jumps on the jump rope (last 100 as sprint), get it in, get it in!
4 Comments-
Going to try this first thing in the AM.
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171,968
Abibisika (Black Gold) Points
Sounds Blackpowerful! I look forward to hearing of the results @njadaka92
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Abibiafahodie bro! Wasn’t able to hit this workout first thing in the A.M. It snowed where I live, so I had gotten called into work. Pushed snow for abt 8hrs, so that’s a workout in itself! This evening I took on the challenge…(with a few tweaks). I broke down the jump rope into 5 sets of 100, with a 30 second rest in between sets. On the last set, I ran in place with the jump rope. Im assuming thats what you meant by sprints. For the 50 jumping jacks, I did scissor jumps with the jump rope. For the abdominal crunches, I got had gotten on an elevated dip bar, and raised my knees to my chest. Did 2 sets of 25. For the heel touches, I did the alternating toe touch exercise. 5 sets of 10 (touching both toes =1rep) For the leg to body raises, I used the dip bar with the back rest. Again I’m assuming this is what you meant to use in the exercise…(Please correct me if I’m wrong) For the 30 sec. plank, I did the walking plank exercise. Struggled on the back bridge lol. That is something that I need to work on! And finally for the second set of jumps for the jump rope, I did 4 sets of 100 with a 30 sec. rest, then for the sprints I ran in place for 2 sets of 100. Other than those changes I stuck to the workout you provided. Definitely loved the challenge and will prob repeat this, this coming Monday. If you have anymore, keep them coming! Abibiafahodie!
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171,968
Abibisika (Black Gold) Points
Abibifahodie, David!
Way to go! I’m using this app for the workoyt sequences, though I modify the number of reps that I do and always replace cobra stretch and the like with back bridges.
https://play.google.com/store/apps/details?id=homeworkout.homeworkouts.noequipment
I went through the 28-day full body and lower body challenges and now I go through the beginner and intermediate focused workouts, sometimes hitting advanced if I have some serious time on my hands. As it stands, I’ve done 1700+ individual workouts using the app supplemented with jump rope, pull-ups, kwk.
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