WARM UP
Stretch and Roll Out:
Hamstrings
Hips/Glutes
Lats/Back
Chest
Shoulders/Traps

WORKOUT

Set timer for 15 minutes. Complete as many rounds of the circuit below as possible, resting only as needed. Record how many rounds and reps you complete.

CIRCUIT:
8-12 reps per side Low to High Band Chops
8-12 reps per side Band Snap Downs
8-12 reps per side Lunge with Chest Press

COOL DOWN
Stretch and Roll Out:
Hamstrings
Hips/Glutes
Lats/Back
Chest
Shoulders/Traps

NOTES:
Do not go to failure on any move because that will cause you to need to rest. Stop a few reps short so you can keep moving from exercise to exercise. Rest only as needed because your goal is to do as much work in the 15 minutes as possible.

EXERCISE DESCRIPTIONS:
Low to High Band Chops – Set a band low and set up sideways to the anchor point. Grab the handle and step away from the anchor point until there is not slack in the band. Pivot and bend your knees so the band is outside the knee closest to the anchor point. Keep your chest up as you pivot down. Then, keeping your arms straight, pull the band up and across your body. Stand up and pivot to the other side as you bring the band up and across your body to the outside of your shoulder furthest from the anchor point. Then pivot and squat back down, bringing the band back and across to just outside your knee. Repeat, standing up and pivoting as you take the band from low to high. Complete all reps on one side before switching to the other side. (Bottom photos)

Band Snap Downs – Set a band higher up. Grab the handle and move away from the anchor point facing the band. Grab the band with both hands and pull it down toward one hip. Keep your back flat as you hinge over to pull it outside your hip. Your knees should be slightly bent and you should push your butt back as you lean forward and “snap” the band down toward one hip. Then stand back up and bring it down outside the other hip, hinging over and pushing your butt back. Keep alternating pulls to each hip. Do not let your chest round or your knees lock out.
Lunge with Chest Press – Anchor a band with two handles behind you at about chest height. Go lower if there is no anchor point at chest height. Grab a handle in each hand and face away from the anchor point. Stand with just a slight bit of slack in the band. Bring both hands up to your chest. Then lunge forward on the right side and press out from your chest with your left arm. Press straight out at chest height. Bring your hand back to your chest as you push back off the heel of your front foot to come back up to standing. Then lunge forward on the other side and press out with the other hand. Keep alternating lunges and presses until all reps are complete.

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Back/Lats

WORKOUT
With this workout, you will end up completing 10 rounds. Each round you will start over at the top of the list, adding a new exercise each round until you complete all 10 exercises on the tenth round.

CIRCUIT:
10 reps Cherry Bombs
20 reps Skater Hops
10 reps Rainbow Slams
20 reps each side Mountain Climbers
10 reps Ski Jacks
20 reps each side Russian Twist with Med Ball
10 reps Med Ball Slams
20 reps Alternating Forward Lunges
10 reps Plank Jacks
20 reps Wall Ball

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

NOTES:

You may need to use a lighter med ball for throws and a heavier one for slams but you can use the same for both as long as you choose a weight that allows you to maintain good form while still challenging you.

Complete the workout as quickly as possible while maintaining good form. Rest only when needed. Record your time and try to beat it next time!

EXERCISE DESCRIPTIONS:
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 lie back, straightening your legs out wide and let your body open 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.

Skater Hops –  Start to one side of the space you have to use. You are going to jump lateral, hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible.

Rainbow Slams – Grab a med ball. Pivot your back foot, raise your hands overhead and slam the ball down to one side of your body. Squat a little as you throw and pick it up. When you pick it back up, pivot and rotate to slam the ball down on the other side of your body. You are basically creating an arch or “rainbow” over your head by slamming it from overhead on each side.

Mountain Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Ski Jacks – These are a variation of the basic jumping jack. Stand with your feet together and your arms by your side. Then jump one foot backward a bit and raise that arm overhead as you swing the other arm back.  Jump and switch the other arm up and the other foot back. It sort of looks like you are cross country skiing. One rep is both sides.

Russian Twist with Med Ball – Balance on your butt with your knees bent and feet off the ground. Hinge back a little with your upper body, maintaining a nice tall posture. Hold a med ball in both hands. Rotate your upper body and arms from side to side, touching the ball to the ground by each hip. Keep your feet off the ground the entire time and move as quickly as possible.

Med Ball Slams – Hold a med ball in both hands. Reach up and overhead, straightening your arms up and back. Then slam the ball straight down between your legs. Squat as you throw it down and pick it up. Repeat quickly.

Alternating Forward Lunges – Stand with your feet together. Step one foot forward and sink down as if you are going to kneel on the ground. Your back heel will come up as you sink down. Bend your back knee as close to the ground as possible. Make sure your front heel stays on the ground. Even though you are lunging forward, when you sink down, you want your weight to be centered and not continue to move forward. Then come back up and drive back to standing by pushing off your front heel. Keep your torso up nice and tall. Do not lean forward. Then lunge forward on the other side. Beginners may not want to lunge as low. Advanced exercisers may want to add a little weight by holding dumbbells at their side. They can also hold the med ball at their chest to add weight.
Plank Jacks – Start in the top of a push up. Your hands should be under your shoulders and you should be on your toes with your feet together. Squeeze your glutes and draw your belly button in toward your spine. Then jump your feet out as wide as you can. Quickly jump them back in. Repeat jumping them in and out as quickly as possible until all reps are complete.

Wall Ball – Hold a med ball in both hands at your chest. Squat down with your feet between hip-width and shoulder-width apart. As you explode up, press the ball from your chest throwing it as high up as you can. You can throw it up against a wall if you want to. Do not squat too low. When you explode up, don’t be afraid to jump off the ground. You can either catch the ball when it comes down or you can pick it up off the ground. When you catch it, go right back into a squat and repeat.