UAE National Day Workout

Posted on Thursday, December 1st, 2011 at 9:27 pm


Hi Everyone,


I love inspirational quotes. There’s just something about the play-on words that motivates me to be better in every sense.


If you need a boost of motivation to take care of your health, here are some words of wisdom that I hope will help:

  • - The greatest wealth is health - Virgil
  • - So many people spend their health gaining wealth, and then have to spend their wealth to regain their health. - A.J. Reb Materi
  • - Our health always seems much more valuable after we lose it. - Unknown
  • - Take care of your body. It’s the only place you have to live. - Jim Rohn
  • - Exercise: you don’t have time not to. - Unknown


Today’s workout is 12-minutes of circuit training.  The goal is to complete 3 rounds of all 4 exercises.


Do the best that you can and enjoy the workout. Beginners can find modifications towards the end of the video. All of the workout details are below: 



Workout Details:


Set your Gymboss Interval Timer  to 4 rounds of 2 intervals: 45 seconds of work and 15 seconds of rest. 


Take note of your start time on a watch or clock. There are 4 different exercises and you will do each exercise for 45 seconds.  Rest for 15 seconds before performing the next exercise in the circuit.


After you complete the first round of all 4 exercises, reset your interval timer, rest and take a quick sip of water before repeating the circuit twice more for a total of 3 sets (rounds). 


When you’re done, record your time.  It should take you anywhere between 12 minutes and 15 minutes to finish the workout depending on your fitness level and length of rests between sets.


Here are the exercises:


1. Jump Lunge to Jump Squat Wide & Close: 

This exercise is a killer for the legs.  You’ll really feel the burn! It’s a great exercise to give you that natural “booty lift”.


2. Crawl to Push-Up: 

The crawl exercise targets the core, legs, and upper body but more specifically the shoulders and triceps. The push-up targets the chest, shoulders, and triceps as well.

This is a great upper body exercise. Make sure you maintain neutral spine and squeeze the belly button towards the spine when you’re in the plank position.


3. Cross-Feet Jumps: 

This is a great way to elevate your heart rate and work your obliques (side stomach muscles) standing up.


4. Alternate 1-Arm Press-Up to Downward Dog: 

This exercise is great for the upper body and core.


All 4 exercises count as 1 round (set). Perform 3 rounds and record your finish time.




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