My Challenge 11 Intense workout. This week is an intense full-body workout. I want to focus on the whole body workout. A full-body exercise will increase muscle mass quicker. This works in multiple areas at the same time. Thirty days of an intense workout, the muscle will be stronger, the endurance level and balance will be better than before. You will feel energized. The body will feel good. My challenge 11 intense workouts.
Intense Full Body Workout
20 jumping jacks
15 squats
10 push-ups
rest
15 mountain climbers
10 lunges
10 pushup
rest
15 pulsing squats
10 burpees
10 push-ups
rest
15 bicycle crunch
15 cross jack
10 push-ups
rest
The benefits
- Jumping jack is an aerobic, and resistance exercise. It improves on the heart, lungs and muscles.
- Squats are a strength exercise. Squats help improve leg muscle, quadriceps, hamstrings, and calves.
- Push-Ups improves the upper body. The areas worked on are triceps, pectoral, and shoulders
- Mountain Climbers work on areas such as triceps, glutes, and abdominals.
- Lunges build balance and build strength in the leg and glutes.
- Pulsing Squats continuously stimulates the butt muscle.
- Burpees works on the following areas arms, back, chest, core, glutes, and legs. This increases the heart rate.
- Bicycle crunch stimulates the abs. Not only the usual areas but the deep abs and also the obliques.
- Cross Jack increases heart rate. This works on all the muscles and joints.
Photo by Sergio Pedemonte on Unsplash
Workout
There are times after a great workout your body will ache. Sometimes this happens the day afterward. Therefore, do give the body a good soak for 20 minutes. What you can put in the bath are Epsom salts to help relieve sore muscle. There are foods to help with sore muscle for example whole grain, cherries, nuts, berries, fish, and eggs. Do try my challenge 11 intense workouts.
You might like to see my previous post about my cardio workout.
How do you like to challenge yourself for a workout? I do tend to have a sore back I would like to focus on strengthening my back.