Follow Con in his advanced body weight interval fitness workout to learn healthy fitness routines.
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Advanced Body Weight Interval Fitness Workout Hi guys, I’m going to do another workout today, I think I’ll just get started in it and you can have the look all the way through and at the end of it I’ll just describe the whole thing. Again go to our website www.Conikitv.com. Tune on the bottom of the screen and you can see the actual workout plus of course a full description, so before I get straight on, see you soon. [Demonstration] That was the end of the first exercise. Basically what it actually was referred to as a spider squat. So as you notice I was on my toes. My heels were off the ground. When I’m kneeling down and actually sitting on top of my heel and then you just try and stand up the whole right to the top with a re-solid posture or else keep the heels up and off the ground. Now I used the gym balls to my time mode which I set to 45 seconds of work and I have 15 seconds of rest and I repeated that four times. So that’s basically four minutes and it is very, very hard. Now I’ll move on to the second exercise which is a walk on the ceiling abs. Okay, see this one. [Demonstration] That’s the second exercise. It's a walk in the ceiling abs, basically again that was a set of 45 seconds so it's quite a long set. You notice my toes are down towards my shins, my feet as you saw my foot is flat up towards the ceiling so I’m pretending as I’m walking on the ceiling. My hands are under my hip collating with my thumb so therefore tilting my pelvis towards me. My head was up, my chin was on my chest and I’m leaning forward and also if you notice all three sets were consistent except the last one. On the last one I was pulsating. I was really trying to tune on the upper edge as I was actually doing it. The pine seats seemed graduated. It’s quite intensive if done correctly. I’ll move to the third exercise now. Okay so back again. [Demonstration] So that was the third exercise, again that was exactly two sets of 45 seconds of steady hold and you’re on a push up position and you’re holding for 45 seconds just a long time and then you’ve got 15 seconds. I try to do as many push ups as possible and then straight away you get back into a 45 second hold and again good things that can serve maximum pushups. So I’m going to the last exercise now, see you soon. [Demonstration] Okay that completes the workout. Base on the work I did though just recap for you of the four exercises. The first one was the now hand kneeling seesaw squat get up, that was 45 seconds of actual getting up and down and 15 seconds of rest and I repeat that four times so in total up to 4 minutes. Straight after that I did what I call a walk on the ceiling abs. So what I should say what I call the walk on the ceiling abs and what that was again was 45 seconds of actual work, 15 seconds of rest and that was repeated four times. What you notice when I was actually doing that I had my toes down towards my shins and I had my hands under my pelvis tilting it towards my arms just like my abs. On the last set I actually tilted my head forward and it was the whole time onto my cheek, onto my chest, my shins or my chest but I also was pulsating by boarding forward and back each rep to just intensify at the last set which is what you really need to do to get the benefit out of any exercise. The third exercise was what I call a steady push up and go. So I basically set in a push up position for 45 seconds, at which point a the end of 45 seconds or the 15 seconds of fast powerful push ups, once that’s finished I will just stride into the second set. It was narrow race into 45 seconds of a steady hold again and again 15 seconds of maximum push ups. That pushed me down into the fourth exercise which what I call an upside down breach and first of all doing a hip thrust up towards the ceiling. Once I go up to the top I lock my pelvis, lock my glute kind of I'm going to touch the ground again and with the gap again I repeated that for 45 seconds at which point I had 15-second rest. I

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