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Summer training - Workout 7

For time

800 m run

50 air squats

40 butterfly situps

30 dumbbell snatch

20 bulgarian lunges

10 burpees

20 bulgarian lunges

30 dumbbell snatch

40 butterfly situps

50 air squats

800 m run

This is a killer! Take your time, you don't have to go unbroken on the strength exersices - just work your way through. This workout is meant to be done as fast as you can, but if you don't want to time yourself, no need. Although, it might be a good motivation to do this and them try the same workout again in a few weeks.

Air squats

Perform a regular squat, starting in a fully extended position. Move downwards with your heels staying flat on the ground and your hips slightly lower than your knees (or as far down as your body allows you to go). When moving back upwards, push your knees to keep good form.

Optional: add weight to make the squat more challenging.

Complete outfit from Reebok. Tights here and t-shirt here

Butterfly situps

Sit on the ground and press the soles of your feet together. If you want to, you can place a rolled up towel (or an abmat if you have one) behind you to support your lower back. Lean backwards until your back touches the ground or as far as you can. Tighten your abdominal muscles and then sit up to finish your situp. It's okay to use your arms to create momentum in the exersice. If you do this, extend them straight over your head while leaning backwards, and then touch your toes before moving backwards into the next repetition again.

Optional: Add a medicine ball and hold this to make the butterfly situp more challenging.

Shoes: "Zoom Fly 4" from Nike, here

Dumbbell snatch

If you don't have a dumbbell, try filling a large waterbottle with water.

Stand shoulder-width apart with your dumbbell of choice between your feet. Keep your shoulders back, chest out and eyes facing straight ahead. Your back should be straight when you start the exercise by pushing your hips back and lifting the dumbbell with your arm. Activate your glutes and thighs to create explosiveness. As your dumbbell moves towards shoulder height, begin to pull it slightly backwards towards your chest so that flipping your elbow above (and no longer below) the dumbbell becomes more natural. Press the dumbbell upwards until it's above your head with a straight arm. To lower the dumbbell, bend your elbow outward and down. Also bend your knees slightly. Remember to keep your core tight throughout the the entire movement.

Bulgarian lunges


Get into a forward lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on a bench or in this case, on the stairs. Lower until your front thigh is almost horizontal, always keeping your knee in line with your foot.

Optional: add weight.

Burpees

Start with your feet shoulder width apart and then jump down on the ground with your hands downwards. Your chest and thighs should make contact with the ground. When going back up, jump or walk your feet towards your hands and extend your hips back iinto a standing position. Jump and clap your hands behind your head (your hip should be fully extended here) and then repeat.

Want to challenge yourself even further? Try doing burpee box jumps!

Just as it sounds, jump up a box or some stairs after each burpee.

Training shoes

Shoes that are perfect for HIIT-training and when you like to mix running with strength exercises.

Check out all training shoes for women here

All training shoes for men here

Want more workouts? Check out 7 more here!