The Wag Doll Protocol - The 55 Workout!
There's definitely a hint of spring in the air and a spring in my step, so I've planned a zingy little workout for today.
There's a lot of buzz at the moment around The Ninety-Nine Workout, and I've read about it on various blogs and fitness sites including TheySmell.com, where blogger Kim described how the workout took her about an hour and 6 minutes to complete, go girl!
Now this workout sounds like my kinda thing, a variety of high intensity bodyweight exercises followed by a run. But my workouts need to be less than 30 minutes long. I train 4 or 5 times a week but only have a window of 30 minutes after finishing work in which to squash my workouts. So tonight I'm going to do....
The 55 Workout!
It's basically just a shortened version of the The 99 Workout, doing the last 5 sets instead of all 9. I'm hoping the routine will take under 30 minutes to complete including the run, plus warm-up and cool down stretches.
The exercises are straightforward, jumping jacks to get the heart rate up and crunches for ab work. The wall sit exercise obviously needs a piece of equipment...a wall! Squat down with your back flat against a wall, knees bent at 90 degrees and thighs parallel to the floor, hold for 55 seconds for the first round, 44 seconds for the next etc.
High knees are a great cardio and leg workout, and push-ups...well you know push-ups are one of my favourite upper body exercises.
So how did I get on? Well my timing prediction was spot on. It took me exactly 28minutes 45seconds so fitted perfectly in my 30 minute window! I did a couple of minutes of warm-up stretches before the routine and cool down stretches after and these are included in the time.
I loved the jumping jacks and high knees, great calisthenics exercises. I felt like there weren't enough push-ups, give me more! And the wall sits were a welcome break from cardio based exercises, giving my quads a good workout.
But good grief... how terrible were my crunches?! I knew I'd struggle with these, I do core exercises but never do crunches and it showed. I'm sure we all know that feeling in your abs, the burn...and then they stop working LOL! I struggled through the numbers, pulling an impressive variety of faces and trying to keep good form. Yep, think I need to add a few crunches to my workouts in future.
And the run...ahhh the 11 minute run. Well I huffed and puffed my way through it. I often do a 10 minute run at the start of my workouts and this was only 1 minute longer. But doing the run after the HIIT exercises made it so much harder, my fuel had been used and I was running on empty. Just goes to show, it's good to shake it up, do different workouts and do them in a different order.
I really enjoyed The 55 Workout and will definitely do it again, in fact I'd like to give The 99 Workout a go...that's a heck of a lot of crunches and I'd better get practicing!