On Monday’s I generally feel really great for my workouts. I think it is a combination of great sleep, lots of rest and some extra calories that properly fuel my workouts. I try to keep it very high intense with lots of cardiovascular heart rate based training. When you feel good, get after it.
My workout consisted of: 2 minutes on the elliptical, 1 minute on the jump rope, rope chops and rope lifts, pull ups, push ups, side lunges, burpees, jumps over the bench, more jump rope, 1 minute on the bike, step ups and some band squat pulls and squat presses.
This was most of my warm up before I started into the meat of the workout
4 rounds of:
15 second sprint on the treadmill (10% grade and 12, 13, 13 15 mph)
5 15lb medicine ball slams
Then followed that up with 4 rounds of the video you see here:
10 seconds on the versa climber, 10 explosive push ups, 10 pogo’s and 10 seconds on the battle ropes.
I like to keep everything short, quick and high intense. Make your circuits like these to jack up your metabolism, get out of breath and get a great sweat going.