Mountains of Lebanon Workout

Posted on Thursday, October 13th, 2011 at 7:19 am

 

My trip to Lebanon was a success.  I managed to check off everything I had on my “to do” list. 

 

Yes, I’m a list girl!  And I especially love checking things off when they get done. 

 

I really wanted to film a workout in Lebanon but I ran out of time unfortunately. 

 

However, I was able to capture the beautiful mountains of Lebanon, which I share with you at the end of my video.

 

The workout today is a 20-minute full body interval workout and you don’t need any equipment, except for a mat or a towel to protect your knees. 

 

If you’re a beginner, I do show variations in my video as well. 

 

Give it a try and I’d love to know how you did.

 

The complete workout details are below:

 

 

 

Workout Details:

 

Set your interval timer to 6 rounds, 10 seconds of rest followed by 30 seconds of work for each exercise.

 

Perform each exercise with full effort during the 30 seconds.  

 

Catch your breath during the 10 second interval, then perform the same exercise again for another 30 seconds, and so on. 

 

Continue until you have completed all 6 rounds. 

 

There are 4 exercises and each exercise will take 4 minutes to complete.

 

Reset your interval timer after each exercise and catch your breath or take a sip of water before quickly moving on to the next exercise.

 

1. Pulsing Squat Jumps – 4 minutes: 

This exercise is great for the legs and glutes (bum). The jumps also activate your cardiovascular system and help increase power and strength in your lower body.

 

2. Plank Jumping Jacks – 4 minutes: 

This exercise targets the core, shoulders, stabilizer muscles in your upper back, and gets your heart pumping!  Make sure that you keep breathing and do not allow your lower back to sink when you jump your feet out. Always suck in your belly button to protect your spine.  To keep this exercise intense, avoid raising your hips up in the air; keep your hips and torso flat as you jump into the plank position.

 

3. Side Plank Leg Lifts (Left) – 4 minutes: 

Make sure to keep your elbow in line with your shoulder when you get into position.  Readjust if necessary throughout the exercise.  This exercise works the obliques (side stomach muscles) as well as the glutes and outer thighs.  Don’t be afraid to modify the exercise by bending the supporting leg and supporting yourself on your knee if you get tired.  Remember, quality (proper form) is more important than quantity.

 

4. Side Plank Leg Lifts (Right) – 4 minutes: 

Same comments as #3.

 

5. Wide to Close Knee Push-Ups – 4 minutes: 

Make sure that your hands are wider than shoulder width apart and in line with your chest.  For the close hand position, make sure your elbows stay close to your body as you lower yourself down.  To increase the intensity, perform the push-up from your feet instead of your knees. This exercise is great for targeting different parts of the chest, shoulders, triceps, and core.

 

I hope you enjoy the workout!

 

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