WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

WORKOUT

Set a timer for 30 second intervals of work and 15 second intervals of rest in between each exercise. Move from exercise to exercise, resting the 15 seconds in between and then rest for 1 minute between rounds. Complete 5-8 rounds of the circuit.

CIRCUIT:
30 seconds Jack Burpees
15 seconds Rest
30 seconds Oblique Jacks
15 seconds Rest
30 seconds Split Squat Jacks
15 seconds Rest
30 seconds Crossover Jacks
15 seconds Rest
30 seconds Jack Sit Ups
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

NOTES:

Do not rest during the 30 seconds of work. Rest during the 15 seconds and during the 1 minute between rounds, but keep moving the entire 30 seconds even if it means bringing the exercise down a notch.

EXERCISE DESCRIPTIONS:

Jack Burpees – To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead. To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the side and back in when doing the Plank Jack. And at the top, perform a Basic Jumping Jack or even no Jack at all. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.

Oblique Jacks – To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head. Bend your right knee up and out to the side as you crunch your upper body to the side, dropping your right elbow toward your right knee. Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee. Quickly jump and switch to the other side. Go back and forth between the sides as quickly as you can, crunching your elbow down to your knee as you raise your knee up as high as you can.

Split Squat Jacks – To do the Split Squat Jack, start by stepping one foot back and sinking into a lunge with your arms down by your sides. Then jump up off the ground and, as you do, switch to land in a lunge on the other side. As you jump and switch to a lunge on the other side, swing your arms out to the side and overhead. When you land in the lunge on the other side, your arms should be up overhead. Quickly land and then jump right back up and again switch to a lunge on the first side as you lower your arms back down by your sides. Try to jump from lunge to lunge quickly. Beginners may not be able to sink as low in the lunge or move as quickly. They may also want to perform more of a “skip” to switch from lunge to lunge instead of completely jumping up off the ground.

Crossover Jacks – To do Crossover Jacks, start standing with your feet together and your arms out in front of you at about shoulder height. Then jump your feet out wide to about shoulder-width or wider. As you jump your feet out, swing your arms out to the side at about shoulder height. Then, when you jump your feet back in, cross one in front of the other. When you jump back in, cross your right leg in front of your left as you swing your arms back in front and cross your right arm on top of your left. Jump back out wide and open your arms out to the sides. Keep your arms up at about shoulder height. Then when you jump back in, cross your left leg in front of your right and cross your left arm over your right arm. Jump back out and repeat, crossing your right side back in front. Keep alternating crosses until all reps are complete. Beginners can modify this by stepping instead of jumping.

Jack Sit Ups – To do the Jack Sit Up, start seated on the ground. Then draw your knees into your chest and wrap your arms around your shins as you lean back and lift your feet off the ground so you are balanced on your butt. Then relax open, opening your arms out wide overhead as you straighten your legs out wide. Try to open your legs out wide closer to the ground. The higher up your legs stay, the easier the move will be. You should look like a big X on the ground with arms and legs out and open. Then sit back up, crunching everything back in so that you are balanced on your butt with your arms hugging your shins. Try to keep your feet off the ground the entire time.