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I couldn’t find a link for this workout at Mark Lauren‘s website so I’m posting it here.
It’s a time challenge.
Only three exercises:
- Burpees +
- Mountain Climbers +
- Jump Lunges (A.K.A: Iron Mikes)
Instructions:
Complete 7 Rounds as fast as possible.
Round 1: Complete 5 Reps of each exercise (i.e. 5 Burpees + 5 MC + 5 Jump Lunges)
Round 2: Complete 10 Reps of each exercise (i.e. 10 Burpees + 10 MC +10 JL etc.)
Round 3: Complete 15 Reps of each exercise
Round 4: Complete 20 Reps of each exercise
Round 5: Complete 15 Reps of each exercise
Round 6: Complete 10 Reps of each exercise
Round 7: Complete 5 Reps of each exercise
My times:
2 August, 2010 – Time 13 min :53 seconds
5 September, 2011 – Time 10 min :31 seconds
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For my warm-up:
Ran up + down my basement staircase 10 x (12 stairs). (Up + Down = 1x)
Odd numbers I took the stairs by two’s. Even numbers I took single steps.
I.e.
1. by two’s
2. singles
3. by two’s
4. singles etc….up to 10.
Lunge style Hip flexor stretches, side bends, quads etc.
Did Mark Lauren’s workout, as I’ve come to call it.
Once finished it took a long time to get my breath back. This was a super hard workout. Walked around for quite some time breathing.
- Cool down with 4 x 100 skips, still trying to bring my heart rate down gradually.
- Cool down with 5 minutes on the stationary bike.
- 5 Forward Grip Pull Ups
- Full body stretches including rolling out ITB & TFL with foam roll.
Post-workout meal & lunch combined:
Romaine Salad with cherry tomatoes/ red peppers/ broccoli / my salad dressing
4 Slices of Roast Turkey (ingredients: roast turkey, salt –NOT processed)
1 leftover BBQ Sweet potato (fresh from last night) with a pat of unsalted butter.
12 oz. Water.