My friend Amanda convinced me to try out a kick boxing class she has been raving about. I've done my share of Turbo Kick and Tae Bo and have never been overly impressed. This class was at a martial arts center and nothing like the home videos I have tried.
I am so sore today that I barely lift my arms to type. When I laugh, it hurts. When I sneeze, it feels like I am being stabbed in the stomach. If this is the kind of workout you are looking for, I will try my best to remember the plan for you to try yourself.
First drop to a plank and do a push up, then return to standing. (Push-up Burpee)
Repeat, doing two push ups before standing.
Repeat, doing three push ups before standing.
Continue this pattern, adding on push up each rep until you have done ten push ups.
This video shows a push-up burpee, but don't forget to add on push ups each time you drop down.
Now you've already done 55 push-ups so if you want to stop now, I would still said you had a great work out. And you'll probably be able to function normally tomorrow. If you want to rip all your upper body apart so that you can't even lift your baby, read on.
Do 20 push-ups making sure your chest touches the ground. You don't have to push back up. Just go down until you touch the ground and get yourself back to the push up plank position.
Do 5 sets of 10 regular push ups each with a 10 second rest between. (I did these on my knees because my arms were already shaking).
This next exercise was called "a break to give our upper body a rest". I wish we would've just kept going, because it made my quads start to burn too.
Do one squat jump. (Touch the floor, bending at the knees and jump up.)
Do two squat jumps (make sure your fingers touch the ground each time you squat)
Do three squat jumps. (Rest only a few seconds between and stay in the squat position with your hands touching the floor when resting.)
Repeat this pattern adding a squat jump each time until you have done 10 squat jumps. Here's a video of a guy doing a squat jump, but this is what the last set will look like. You can pause just a few seconds in the lowest squat position between reps. .
You want to quit, don't you? But you are only 15 minutes into an hour and fifteen minute class.
So drop and do 10 triceps push ups (your hands close together, making a diamond under your chest so your tris are targeted)
Do five sets of 10 triceps push ups with 10 second rest between.
I confess that I only did 5 push-ups each set. I couldn't do these fast enough to keep up with the count. But I still think 25 push-ups after the million I already did was pretty good.
Do a burpee.
Then do a burpee but kick back to a plank pose and hop your legs between your hands twice before jumping to standing.
You guessed it. Add one more out and back each time until you have done 10 out and backs.
Now do a push-up that takes 10 counts. It's harder than it sounds. Hold just barely an inch from the floor for ten seconds. Now take ten seconds to push back up. Repeat these ten times. I found myself unintentionally lying face down on the floor almost every time I counted down. My arms were like jelly.
Now do a push-up and raise your right arm. Hold a second, then put the arm down and do a push-up. Raise your left arm and hold a second. Lower and do a push-up. These aren't one armed push-ups. You raise your arm between the push-ups. Repeat until you have done 10 on each side. This move really works your abs as well as your upper body. I wish I would have done it the beginning of the class because I was totally wimping out at this point. I could barely hold a plank pose.
Do 20 "races." You start in the push-up pose then go to your forearms, then back to your hands, and so on. Think "up, up, down, down" while keeping your core and legs steady. Do 20 on each side as fast as you can. Here's a video demonstrating this move.
I'm sure there was more to it, but the fact I could remember this much while in so much pain is impressive enough. I'm sure it's enough to get your arms, shoulders, back, and abs burning.
We then did 45 minutes of cardio kick boxing. My arms barely worked during this part, but I enjoyed it. Then again, I would enjoy anything after that grueling push-up "warm-up".
Let me know if you did this and how far you got before your arms just gave out.