Get ready for a skipping session today! No skipping rope? No problem! Simulate the rope movement with your arms and start skipping to burn those calories away.
There’s no video this time – just jump right into it, using your preferred style of skipping. Don’t worry about your skill level, even starting and stopping will still provide a calorie-burning effort.
Beginners: skip for 4 minutes
Intermediate: skip for 8 minutes
Advanced: skip for 12 minutes
Benefits of skipping
Skipping, or jumping rope, offers a myriad of benefits in just a few minutes a day. Not only does it elevate heart rate, improving cardiovascular health, but it also enhances coordination, agility, and balance. With regular practice, skipping strengthens muscles, particularly in the lower body, while promoting weight loss and toning. Additionally, it’s a convenient and cost-effective exercise, requiring minimal space and equipment. Whether as part of a warm-up routine or a standalone workout, skipping provides a fun and efficient way to boost overall fitness levels and enhance well-being.
Come with me to Italy 🇮🇹💃🏼🍝🍷 Indulge yourself in the adventure of a lifetime! 6 days of walking, eating, drinking Italian wine, and lots of laughter from 20-26 June 2025. In collaboration with Gianni from Walkabout Italy.
Welcome to Day 5 where we focus on the getting the heart rate up, while working the arms, thighs, buttocks and abs.
TODAY’S CHALLENGE: Blitz Intensity
Today is a BLITZ day! Do this short, 3 minute workout before or after today’s program on the app.
Follow the video.
5 Exercises
30 Seconds each. No rest in between.
3 Minutes.
You need a step and a pair of light weights.
If you don’t have a step, you can simply use a low bench or chair. However, if you have knee problems, avoid using a chair as it may be too high for you.
If you don’t have weights, use water bottles or canned food.
If the video below doesn’t show up for you, please check your internet connection and refresh the page, otherwise try clicking this link.
Don’t forget to do today’s app exercises!
xx Linda & Armin
Adventures 2025 with Linda Kriel
Come join our next Walkabout Tour! To find out more and sign up, click here.
Cape Town – 4 Day WalkKruger Walking SafariItalian Lakes – 6 DaysWild Coast – 4 Day Walk
Join me for a short thigh workout that will leave you feeling invigorated. Trust me, you’re going to love it!
Consider using this routine as a warm-up for today’s program on the app. Let’s make it a fun and effective session!
Let us know on the LK Fitness App Facebook closed group about your experience with this routine. Share whether you enjoyed it, found it challenging, or any other thoughts you have.
TODAY’S CHALLENGE: Crazy Cardio & ThighRoutine
Before diving in, take a moment to watch the short video to familiarise yourself with the choreography. The video starts with a short preview, followed by a countdown before you start. Worried it might be complicated? Not at all! Just have a blast and remember to maintain proper form during lunges and squats.
Program:
This is the routine on the video:
Squat to the left and touch the floor with both hands, squat to the right and touch the floor
2 x Backward lunges, also touching the floor with one hand only
4 x Jump kicks, squat and touch the floor
4 x Jump kicks, squat and touch the floor
If the video below doesn’t work on your device, please CLICK HERE.
*** Halfway through the video, I do a little jive. DON’T stop there!
Wishing you an active and fulfilling week ahead, filled with strength and determination.
Stretching is so important! It’s something that you can (and should) do a bit of everyday. But let’s put some extra focus on stretching for today.
Regular stretching offers so many benefits, including increased flexibility, improved posture, reduced stress, and relief from body aches. Check out the 4:40 min full-body stretching video. Grab a gym mat or use a soft carpet to lie down on. Do a quick dynamic stretch before your workout today, and then use this video as your full body stretching routine after your workout – see it as a “cool down”.
Bring your coffee table closer and join me and Armin for a dynamic workout! In the video, we demonstrate three exercises specifically designed to target your thighs, triceps, and core. Remember to use a sturdy coffee table, and if you have knee problems, opt for a low step instead. Let’s get moving!
Do the exercises on the video below, after you’ve completed today’s HIIT program.
3 exercises
You need: a sturdy coffee table. Beginners: use a lower step
I suggest you watch the video first to be prepared
Exercise 1: Right leg up and down x 8 followed by the left leg up and down x 8
Exercise 2: Tricep dips x 15 Beginners keep the knees bent, and intermediate and advanced can keep there legs straight
Exercise 3: Cross over mountain climbers
If you have done today’s app exercises, do the video (3 exercises) once
If you don’t have time for the app exercises (which I hope not), do the video twice or 3 times, depending on your fitness level
If the video below doesn’t work on your device, please check your internet connection and refresh the page. Or, try clicking this link.
Don’t forget to post and comment on the LK Fitness closed Facebook group.
Have fun!
Linda & Armin
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Reward yourself, look and feel amazing in the stunning LK Fitness activewear!
