I did something really stupid in Vegas. More on that in just a minute\u2026<\/p>\n
Have you ever walked into a gym that\u2019s been so jam packed, you simply turned around and left?<\/p>\n
Yeah, it\u2019s not cool\u2026<\/p>\n
Last week, I was hanging out in Las Vegas with the lovely Shawna K and we attempted to workout together at the hotel gym.<\/p>\n
But it was SO crowded \u2013 we just couldn\u2019t deal \u2013 and walked out. \ud83d\ude41<\/p>\n
I was so surprised. I thought Vegas was only for sunshine and slot machines!<\/p>\n
Anyway, we managed to find an empty ballroom down the hall and convinced the workers to let us use the space to film a few bodyweight workouts for you.<\/p>\n
Workout done! Success.<\/p>\n
Here\u2019s what happened next\u2026<\/strong><\/p>\n The following morning \u2013 before I had a chance to grab a coffee \u2013 I accidently deleted ALL the videos we filmed for you. Yes, I messed up\u2026<\/p>\n So there won\u2019t be any video fun this time, I\u2019m sorry\u2026 and hopefully Shawna K will forgive me. \ud83d\ude09<\/p>\n But seeing as you\u2019re awesome, I wanted to send you the brand new \u201cAccelerator 500\u201d workout that I did with Shawna K.<\/p>\n It\u2019s from Bodyweight Cardio 500 program, and you\u2019ll be one of the first cool cats to get the entire program when it\u2019s released next week.<\/p>\n Dynamic Warm Up A) Crab crawls with alternating reach Next\u2026 You\u2019ll do a surprise ab circuit that will flatten your belly just looking at it! \ud83d\ude09<\/p>\n And then\u2026 the finale!<\/p>\n Drum roll please\u2026<\/p>\n Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.<\/p>\n Your goal is 2 rounds = 500 reps!<\/p>\n A) Squats x 50 Sounds sexy, right?<\/p>\nBC 500 + ABS C<\/h2>\n
\nDo each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.<\/p>\n
\nB) Hip flexor stretch
\nC) Glute bridge
\nD) Squats with stick up<\/p>\nAccelerator 500 \u2013 AMRAP 7 minute time limit<\/h2>\n
\nB) Jump ropes x 50 (with the invisible jump rope)
\nC) Push ups x 25
\nD) Split shuffle x 50 (each leg)
\nE) Cross body mountain climbers x 25 (each side)
\nF) Jumping jacks x 50<\/p>\n