:90 sec 1 leg elliptical R 6/8
:30 sec rest
:90 sec 1 leg pedaling R (circles)
:30 sec rest
:90 sec 1 leg rowing R
:30 sec rest
:90 sec high knee step-ups R (15" box)
:30 sec rest
:90 sec 1 leg rope jumps R
:30 sec rest

Repeat entire sequence with L

To be completed after the "Mida":

5 sets of 10 pullups - rest 90 sec between each set. 

Post distance you elliptical & row per leg. Post # of step-ups and rope jumps per leg. Post strings of pullups to comments. 

Workout Notes: 

  1. You'll get from this workout, exactly what you put into it.

  2. :30 sec is a LONG rest. Make use of it by getting set up for the next mvmt.

  3. I wouldn't worry too much about adjusting the bike seat. Just leave it all the way down. Yes, it'll be harder on your legs, but that's, kind of, the point!

  4. Keep speed of elliptical between 65-75.

  5. If no elliptical ... do single leg walking lunges for equal time. It looks like THIS sans biceps curl.

  6. If no bike ... do SLS2S raw.

  7. If no rowers ... Dammit, get a rower! In the mean time do glute step ups.

  8. If no ropes ... hop on one leg. I know you are laughing, but I promise, it'll help someone.

37 degrees outside but we gotta have our sunshine! If not this, get some Vit D supplements to help stimulate immune function and good bone health. From www.healthline.com:

“Vitamin D intake is recommended at 400–800 IU/day, or 10–20 micrograms. However, some studies suggest that a higher daily intake of 1000–4000 IU (25–100 micrograms) is needed to maintain optimal blood levels.”

4 Comments