Quick 20mins walk around the block.
Jump rope for 15mins trying to keep spinning at >120rpm.

TRX Squats – 2 x 30secs
TRX Sprinters Start – 2 x 30secs
TRX Hamstring Curls – 2 x 30secs
TRX Rows – 1 x 30secs
TRX One arm rows – 1 x 30secs
TRX Chest Press – 2 x 30secs
TRX Roll outs – 2 x 30secs
TRX Plank – 1 x 30secs
TRX Side Plank – 1 x 30secs (each side)
TRX Crunch – 1 x 30secs
TRX Oblique Crunch w/ push up 1 x 30secs.

Great workout following the TRX basic training video. Except I couldn’t do the Deltoid fly’s, as I was in a doorway.

Easy morning, just 10mins on jump rope at roughly 160-180rpm. More to follow.

Slept in a little today? got up at 7:30am.
Done Jump Rope same as yesterday except for 20mins. Buddy Lee is my idol at the moment!

Walk around the block approx 800m
(Jump Rope intermediate training)
20secs Std bounce jump
20secs high knee
20secs side straddle (jumping jack legs)
20secs forward straddle (x country skier)
20secs skiers jump (slalom)
20secs bell jump (fwd & back, like inside a bell)
20secs half twister
20secs full twister
20secs x foot cross
20secs forward shuffle (Muhammad Ali)
20secs backward shuffle
20secs heel to toe
20secs backward jump (rope goes backwards)
20secs arms crossover
20secs arm sideswing
20secs side swings to jump
20secs power jump (double jump)

Repeat another 2 times. The workout should take a touch over 15mins.

See how many bounce jumps to finish. I made it to 153.

Protein recovery.

Did another workout about an 1.5hours later using TRX bands, I love these incredible things!
60secs Squats
60secs 1 leg squats
60secs 1 leg squats (other leg)
60secs sprinters start
60secs sprinters start (other leg)
60secs hamstring curls
60secs back row
60secs chest press
60secs plank on hands
(for some reason it took about 25mins)

5mins Warm up
50 x Jumping Jacks
60secs Airborne Heismans
60secs Jab/Hook/Uppercut
60secs Jab/Hook/Uppercut (other side)
60secs Wacky Jacks
60secs knuckles/ball kick/back kick
60secs knuckles/ball kick/back kick (other side)
60secs Tyre Jumps
30secs ball kick/side kick/back
30secs ball kick/side kick/back (other side)
5mins non-stop skipping
Stretch muscles worked