run the world workout

8/4/2019 Run the World Workout

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Run the World Workout

Workout Breakdown

Time: 12min. Workout Type: Interval training Exercises: 3

• Backward Lunge/Side Lunge4 minute int. training

• Crazy Cali Exericse Combomax. sets

• Side Crunch4 minute int. training

Instructions:

• Today’s workout is again only 12 minutes long but totally killer.

• There are three parts and each of them takes 4 minutes to complete.

• Don’t take too long breaks in between each part. Just take a sip of water and keep going. Our goal is to keep our training short but always super intense.

• http://www.bodyrock.tv/2011/05/23/run-the-world-workout/

PartPartPartPart 1:1:1:1: Lunge Back & Lunge Right Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals.You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.

Jump into the Side Lunge and touch the ground.This is one rep. If you are lunging back with your leftleg, then you will be lunging sideways with your rightleg. Go for maximum reps during each 30 second

interval and switch legs after each round.

My scores:

Left leg back – 12, 11, 10

Right leg back – 11, 11, 11



Part 2Part 2Part 2Part 2:::: Crazy Cali Exercise Combo

Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.

Lunge back with your left leg. Jump and drive the left knee up. As you land put your hands on the ground and

step back with your left leg so that you create a nice f low.

Get into plank by stepping back with your right leg. Jump your feet appart – don’t drop your hips.Try to keep your body in one line.



• Bend your elbows, bring your body down as close to the ground as possible and then push up.

• Beginners can do the push up off of their knees.

• Jump your feet together and then jump forward into squat and stand up. This is one set.

• Do as many sets as you can during the 4 minutes.

•Don’t forget to switch legs after each set.

• This means that if you lunged back with your left leg in the first set, you will do the lunge with your right leg in the second set.

My scores:

Crazy Cali Exercise Combo – 29



Part 3:Part 3:Part 3:Part 3: Side Crunch

Reset your timer again for 6 rounds and intervals of 10 and 30 seconds.Do as many side crunches as possible during each 30 second interval and switch sides after each round.

Side Crunch – starting position• Squeeze your abs and lift your legs off of the ground.

• Lift your shoulder off of the ground as well and touch the knees with your elbow.

• Switch sides after each 30 second interval.

My scores:

• Left side: 15, 8, 13

• Right side: 12, 10, 12

run the world workout

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