WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest
Back/Lats
WORKOUT
Perform 3 rounds of each of the circuits below. Rest half the time to the same amount of time it took you to complete each round. Rest 2-3 minutes between circuits.
CIRCUIT #1:
20 seconds Jump Rope/Double Unders
8-12 reps each side Backward Rotational Lunge
10-15 reps Cherry Bombs
CIRCUIT #2:
20 seconds Jump Rope/Double Unders
8-12 reps each side Side Lunges
3-5 reps each side Circle Crawls
CIRCUIT #3:
20 seconds Jump Rope/Double Unders
8-12 reps each side Curtsy Lunge
10-20 reps each side Side Plank Hip Dips
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest
Back/Lats
NOTES:
You can add weight to the lunges, but make sure you can still move quickly. This is a cardio workout so your focus is on moving quickly.
EXERCISE DESCRIPTIONS:
Jump Rope/Double Unders – Do either two foot hops or double unders. If you are doing this at home or some place where you don’t have a jump rope, you can just perform the jumps while using a “fake” jump rope (aka just moving your arms as if holding a rope).
Backward Rotational Lunge – To do this backward rotational lunge, you will lunge back toward “5″ on the clock with your right foot. Your right foot, when you step back, will be perpendicular to your left foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the right knee while keeping the left leg straight. Do not let the right heel come up. Keep your chest up and sit your butt backward. Driving off your right heel, push back to standing. Make sure that your left toe doesn’t rotate but continues to point toward “12.” Also make sure your left leg does not bend. Alternate sides until all reps are complete.
Cherry Bombs – Sit on your butt and draw your knees into your chest. Wrap your arms around your shins and lift your feet off the ground. Then open your arms and straighten your legs out wide and let your upper body go back toward the ground. You should almost look like a big X on the ground with arms and legs out and open. Then come back to seated and draw your knees back in. Your feet should stay off the ground the entire time.
Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your let leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing and lunge on the other side. If you want to make the move harder, add weight.
Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.
Curtsy Lunge – Take your right foot and step your right foot back behind your left leg. You will reach your right foot back to about “7″ on the clock. Make sure you step far enough back (do not keep your right foot too close to your left) that you can bend both knees and sink down into a deep lunge. Keep your left heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your left butt cheek when you lunge back with the right leg. Then lunge on the left. Alternate sides until all reps are complete.
Side Plank Hip Dips – Set up on one forearm and either your knees or the sides of your feet. Start in a basic side plank. Then keeping your body straight and your chest open (aka not rotated toward the ground), drop your hip toward the ground and then press it back up as high as you can. Repeat making sure your body doesn’t collapse forward. Your top hand can be raised toward the ceiling or on your hip. Complete all reps then switch to the other side.
