06.05.2020 - Healthy Performer - Mr Lemon

DAY 10

Today was my rest day when it came to anaerobic exercises, but I still had a HIIT workout to do.  I followed the one that I was doing before, but I felt a lot more strong and wanted to alter the exercises to make them a bit more tough.  The 15 exercises in this HIIT workout were:

• Windmill
• Squat punch
• Slow crunch
• Ballet half kick
• Inch worm
• Legs only ab bike
• High plank to down dog
• Front lunge
• Plank
• Standing ab bike
• Leg drop
• Arm and leg raise
• Walking burpees
• Legs Flutter
• Shoulder tap and thigh tap

I did each of these exercises for 45 seconds and then rested for 15 seconds before moving onto the next one.  These are the exercises I altered:

• Inch worm 
• I stayed longer in the high plank position and crunched my abs
• Legs only ab bike
• I decided to do bicycle crunches and I definitely felt a big difference
• Leg drop
• I did leg raises instead which I felt was more effective but I did struggle to keep my back on the ground
• Walking burpees
• I started of with doing the normal burpees where you jump when you stand up and jump your legs out when your hands are on the floor but I didn't do the pushup at the bottom.  After a while this was too hard for me so I stopped jumping at the top and carried on

Yet again I think the most challenging exercise were the shoulder tap and thigh tap and the plank, but now that I changed a few of the exercises, I also found the bicycle crunches to feel very effective.  The burpees had my heart beating super fast and I was out of breath, but I know that I wouldn't have been able to do that a week ago so I'm proud.  As for a cool down, I followed a 10 minute full body cool down.  These were the stretches:

• Sky reach and toe touch
• Neck 
• Triceps
• Shoulders
• Chest
• Quads
• Calves
• Forward bend
• Hip flexor
• Wrists
• Cat and cow
• Abs 
• Shoulder rollover
• Hamstrings
• Butterfly
• Body twist
• Knee to chest 
• Glutes
• Happy baby
• Child's pose

These really helped stretch and relax my muscles.  I definitely felt these stretches but the pain felt good and effective.