20 push-ups (with chest to ground & hand release)
30 sit-ups
10 ketllebell swings (16kg or 24kg)
30 walking lunges
10 pull-ups (or substitute with a bentover row 20kg or 40kg)
10 burpees
400m run
PUSH-UPS
Start push-up either off your toes
or your knees. Keep body straight and your core muscles activated. Lower yourself all the way down to the ground so that your chest touches, lift your hands off the ground, then press back up and repeat.SIT-UPS
There are a multitude of ways to do a sit-up. This is one way which takes your body through the full range of movement. Start your sit-ups with your hands touching the ground beyond your head. Sit-up until your chest touches your thighs, and then lower yourself back down and repeat
BURPEES
Start in a standing position, squat down, place your hands on the ground in front of you and kick your feet out behind you to extend the body. Lower yourself down so that your body is straight and laying on the ground. Push yourself back off the ground, bring your knees towards your chest so that your feet are under your body, and stand up. As you extend your body into an upright position, jump up and clap overhead. That is one rep.
DELAYED ONSET MUSCLE SORENESS (DOMS)After a hard workout, most people begin to experience soreness in the body parts trained within 24-48 hours, lasting for as long a week after the soreness sets in. This type of pain is called "Delayed onset muscle soreness" or DOMS.
Scientists aren't 100% sure of all the causes of DOMS, but they have a pretty good idea. The burn you feel during the performance of an exercise is caused by the buildup of lactic acid, a by-product of exercise metabolism. It was once thought that the next day soreness was a result of this lactic acid staying in the muscle. Today, most exercise physiologists agree that the primary cause of DOMS is the tiny tears that occur in the muscle that as a result of high intensity exercise - especially resistance training.
When you work out, you literally "tear down" muscle tissue (these are microscopic tears - not like a "torn" muscle in the medical sense). During the days after the workout, the muscle begins to rebuild itself, provided it is allowed enough time to recover and sufficient nutrients are provided. This rebuilding process creates a "new" muscle that is bigger and stronger than before. In a nutshell, this is how the enitre process of muscle growth takes place.
This type of pain is different than the burn you feel during the workout and it is different from the pain of an injury. It's important that you develop the ability to differentiate between the "good pain" of soreness and the "bad pain" of injury. Unless the soreness is so extreme that it is debilitating and prevents you from participating in sports or performing routine tasks (like walking up a flight of stairs!), then next day soreness is GOOD PAIN! It is a sign that you had a good workout - that you trained hard enough to break down muscle tissue. As a result, your reward is going to be bigger and stronger muscles.
DELAYED ONSET MUSCLE SORENESS (DOMS)After a hard workout, most people begin to experience soreness in the body parts trained within 24-48 hours, lasting for as long a week after the soreness sets in. This type of pain is called "Delayed onset muscle soreness" or DOMS.
Scientists aren't 100% sure of all the causes of DOMS, but they have a pretty good idea. The burn you feel during the performance of an exercise is caused by the buildup of lactic acid, a by-product of exercise metabolism. It was once thought that the next day soreness was a result of this lactic acid staying in the muscle. Today, most exercise physiologists agree that the primary cause of DOMS is the tiny tears that occur in the muscle that as a result of high intensity exercise - especially resistance training.
When you work out, you literally "tear down" muscle tissue (these are microscopic tears - not like a "torn" muscle in the medical sense). During the days after the workout, the muscle begins to rebuild itself, provided it is allowed enough time to recover and sufficient nutrients are provided. This rebuilding process creates a "new" muscle that is bigger and stronger than before. In a nutshell, this is how the enitre process of muscle growth takes place.
This type of pain is different than the burn you feel during the workout and it is different from the pain of an injury. It's important that you develop the ability to differentiate between the "good pain" of soreness and the "bad pain" of injury. Unless the soreness is so extreme that it is debilitating and prevents you from participating in sports or performing routine tasks (like walking up a flight of stairs!), then next day soreness is GOOD PAIN! It is a sign that you had a good workout - that you trained hard enough to break down muscle tissue. As a result, your reward is going to be bigger and stronger muscles.
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