XOXO Workout 9 min
2012
This workout is 9 minutes of interval training. Most of the exercises use the Ugi ball, which always makes working out more fun. If you don’t have an Ugi, the exercises can be modified using a medicine ball or just bodyweight. See exercise descriptions for modifications.
Push hard during the 50 second intervals to get the most out of this workout. This 9 minutes goes by quick, but keeps your body a fat burning machine long after and the more you push the more you will get out of it.
XOXO Workout
Set you timer for 9 rounds of 10 seconds rest and 50 seconds work. During the 50 second intervals go through the following sequence of exercises and do as many reps of each one as you can.
1. One Arm Lift
2. Ugi Burpees
3. Ugi Diagonal Woodchops – right
4. Ugi Diagonal Woodchops – left
5. Roll Back and Up to Standing
6. Ugi Squat and Press
7. Alternating Backward Lunges with Ugi Shoulder Press
8. One Leg Toe Touch with Ugi
9. Get Ups
It’s a great practise to keep a workout journal to record your workout. During the 10 second rest period, write the reps of each exercise in it and date it. Later on, you can go back and do this workout again and see your improvements. If you continue to do these workouts regularly, you will keep getting stronger and it is very motivating to see how much and how quick you will improve. Soon you will be doing exercises you couldn’t before and more reps than you ever thought possible.
And it’s only 9 minutes. so give it your best!
Exercise Descriptions
Lie flat on ground with legs apart, put on hand under shoulder area and place the other on your butt. Press with arm to lift upper body and then hips high up. Reverse movement to get back into starting position.
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.
If you don’t have an Ugi, do regular burpees.
Stand with legs shoulder width apart and hold Ugi up above one shoulder, swing Ugi down to opposite side of the body just below hip area, bring back up and repeat. This can be modified with a medicine ball or dumbbell.
Standing at one end of mat, roll back so knees are overhead and then forward again and roll right back up to standing.
Start standing with feet shoulder width apart, squat down so that thighs are parallel with floor and touch Ugi to ground between feet, come up to standing and lift Ugi up high overhead. This can be modified with a medicine ball or dumbbell.
Alternating Backward Lunges with Ugi Shoulder Press
Start at standing holding Ugi just above left shoulder, lunge back with left leg and simultaneously lift Ugi up high overhead, then as you bring in left leg to standing bring Ugi down to the right shoulder. Repeat on the opposite side, lifting Ugi up from the right shoulder while lunging back right leg, and then when you come back to standing also bring Ugi back to left shoulder where it started. Continue alternating sides for each rep.
This can be modified with a medicine ball, dumbbell or you can do backward lunges, alternating legs without using any weight.
Lay on ground with legs straight and flat on ground and arms also held out straight behind head holding onto Ugi. Lift one leg and at the same time lift Ugi up and touch Ugi to toe, and then return both back to start position. Repeat lifting up the opposite leg, touch toe to Ugi and return to ground. Continue alternating lifting right and left legs for each rep. This can be modified with a medicine ball or done without a weight.
Lay on mat with knees bent and feet on ground with arms beside you. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up – try to not use hands for support, and get up to standing. Then reverse movement to lie down again and continue repeating these movements. To modify, use your hands for support to help you get up.
ps. my reps were:
1. One Arm Lift – 9
2. Ugi Burpees – 6
3. Ugi Diagonal Woodchops – right – 18
4. Ugi Diagonal Woodchops – left – 19
5. Roll Back and Up to Standing – 11
6. Ugi Squat and Press – 18
7. Alternating Backward Lunges with Ugi Shoulder Press – 15
8. One Leg Toe Touch with Ugi – 19
9. Get Ups – 9
Have a great workout!
..and let me know how you did! : )
