The Good The Bad and The Ugi Workout est 22 min
2013
This Ugi workout mixes Ugi exercises with bodyweight exercises and even includes the sandbag. If you don’t have one, no worries. You can use your Ugi for these too. It has 3 parts of interval training. The good news is that the times are reduced for each part, so it keeps getting easier as you go. There are mountain climbers at the start and between each round to boost your heart rate, and up the effectiveness of the HIIT exercises. This Ugi workout is just over 20 minutes, but time goes by fast! You’ll see. This is a fun one!
To get an Ugi, or see my home gym equipment, click here.
The Good The Bad and The Ugi Workout
Workout Breakdown
Preshow: 100 Mountain Climbers
Part 1 – The Good
8 min. intervals – 8 rounds: 10 secs rest, 50 secs work
3 Point Plank Jumps with Sandbag Clean and Press
Sleeping Crab
Sandbag Swings
James Bond Lunges
Intermission: 100 Mountain Climbers
Part 2 – The Bad
6 min. intervals – 8 rounds: 10 secs rest, 30 secs work
Manmakers
Sumo Squats
Breakdance Pushups
Roll Over Crunches (r, c, l, c..)
Intermission: 100 Mountain Climbers
Part 3 – The Ugi
4 min. intervals – 8 rounds: 10 secs rest, 20 secs work
Ugi Burpees
Ugi Squeeze
90 degree Crunch with Ugi
Plank Side Hops on Ugi
Alternatives for sandbag and dumbell exercises
3 Point Plank Jumps with Sandbag Clean and Press – Use Ugi instead of sandbag. Place hands on Ugi to put hands on while doing the 3 plank jumps and then jump in and raise Ugi.
Sandbag Swing – Ugi Swing, same movements using Ugi
Manmakers, with dumbells. Mine were 10 lbs each. – If you don;t have dumbbells, do burpees instead. Straight up burpees, or your favorite burpee variation.
Ugi Workout on Video
Exercise Descriptions
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.
3 Point Plank Jumps with Sandbag Clean and Press
From standing place sandbag on ground in front of your feet and with hands on sandbag jump back into high plank, jump feet in and then out to one side, jump them back in and then out to the other side and back in again. After jumping out and in to center, left and right points, stand and bring sandbag up into a clean and press by bringing it up to hip level as you straighten your body and flip it so it’s up on top of your hands and then press sandbag up towards ceiling and bring it back down reversing movements, uncurling sandbag at hip level and bringing it back down to the ground. This is one rep.
Lie flat on ground on mat, then lift yourself up in crab position with one arm and opposite leg, touch the unsupporting hand and foot up high over body and then return them to ground. This is one rep. Continue repeating moves on same side unless it is indicated to alternate.
Standing with legs shoulder width apart, hold onto middle handle of sandbag with both hands. Hold it low, at or just between legs, and swing up so that arms are parallel to ground at shoulder height. Squeeze glutes and push with hips as you swing the bag forward and up, let your hips do most of the work. Then let the bag come back down to just between legs and repeat. Each swing up is one rep.
Go into a deep forward lunge, then with arms outstretched in front, hands clasped and index finger pointed, twist body bringing outstretched arms to the side towards the side of the leg lunged forward. Bring arms and body back and return to standing. This is 1 rep.
Squat and place hands on dumbbells, jump legs back, do a push up and then a row with one arm, then a row with the other arm, jump legs in and do a dumbbell press, lifting dumbbells overhead, with both dumbbells at same time. Return dumbbells to ground. This is one rep
Stand with legs wide apart and feet pointing slightly out, squat down so thighs are parallel with the floor and then come back up. This is one rep.
Start in crab position and turn over to right side lifting your right hand and bringing your right arm overhead and down to ground while lifting your left leg and bringing it underneath body, do not touch ground with foot but keep it raised high and while still raised do a push up. Next reverse the movement going back to crab position and repeat in the same manner on the left side, lifting the opposite hand and leg.
Lying on back with legs bent and feet on floor, do a crunch bringing upper chest in, roll to left and do a side crunch, roll back to center start position and do a crunch, then repeat on right side, center and continue alternating middle and sides. Each crunch is 1 rep.
Start with Ugi just in front of you. Squat down and place hands on Ugi, jump feet back, do a push up, still with hands supported on Ugi, jump legs in, then lift Ugi up and high overhead and return to floor. This is one rep.
From standing position, place Ugi between knees, squat down and pulse squat squeezing Ugi between legs.
Lay straight on a mat or the ground and lift legs up at a 90 degree angle bending knees so that they also form a 90 degree angle (if you were turned upright you would look like you are sitting in a chair), set Ugi on your shins and then crunch your body up and as you come up reach out your hands and touch the sides of Ugi and then release and come back down. Continue these movements doing as many reps as possible in time period.
Start standing with feet shoulder width apart and Ugi held at hip level, squat and bring ball to one toe, then back up and repeat alternating sides
