Start with a good leg and core warmup. I suggest doing ladder pushup and situps with a set of 10 military press air ups after each set. They should look like this:
1 pushup, 1 situp, 10 air military press
2 pushups, 2 situps, 10 air military press
3 on and on, you get the idea.
Do this in a ladder fashion 1 then 2 then 3 up to your target number (I suggest you start with (8)
Once complete then go back down the ladder until you get back from 8 pushups and situps down to 1!!
That should be a great warm up and core work. Now starts the workout!
Setup a 30 yard course with a start line and a finish line. You will be doing your work from the start line to the finish line. Lets start with the first event in the Bulgarian Olympics.
Event 1: The Bulgarian 100 Meter Dash- You will lunge walk from the start line to the finish line and back, it should be a total of 60 yards, no breaks, no resting. Yes I realize it’s not a 100 meters but trust me you’ll want to start with only 60 yards total.
Event 2: The Bulgarian High Jump- You will lunge walk from the start line to the finish line. Yes the workout looks just like the 100 meter dash but if you call it something different it’s much more fun!!!
Event 3: The Bulgarian Long Jump- You will lunge walk from the finish line back to the start line. Again, yes it looks a little like the first two but it’s different. Have fun, your legs are probably starting to feel it.
Event 4: The Bulgarian Triple Jump- You will lunge walk from the starting ling to the finish line. Yeah yeah I’ve heard this before, they are different trust me! Now that you are done with the workout it’s time to party.
End your trip to Bulgaria with a night out on the town doing the Bulgarian Line Dance. You got it, I’ll bet I don’t have to tell you what it looks like!! However, this time you will do it in teams. Hold each others arms or shoulders and while you are lunge walking you have to stay in step. It’s dancing remember!
Drink plenty of water today, supplement your protein intake and you may want a banana as well. Don’t plan anything strenuous for the next two or three days.