WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats
WORKOUT
Set a timer for 8 rounds of 20 seconds of work, 10 seconds of rest. Complete all 8 rounds on one exercise before resting 1-2 minutes and moving on to the next exercise.
#1:
20 seconds Jack Burpees
10 seconds Rest
#2:
20 seconds T Push Ups
10 seconds Rest
#3:
20 seconds Skater Hops
10 seconds Rest
#4:
20 seconds Mountain Climbers
10 seconds Rest
#5:
20 seconds Butterfly Sit Ups
10 seconds Rest
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats
NOTES:
Pick a variation of each move and a pace that forces you to work hard, but allows you to keep moving the entire 20 seconds each and every work interval. Do not rest longer than 10 seconds. Rest longer between exercises if needed or even do 3 or 4 instead of all 5.
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, jump your feet out wide then back together. Then jump your feet into your hands and come up to standing. At the top, perform either a basic jumping jack or a plyometric jumping jack, leaving the ground as you spread your legs and swing your arms up to the side and overhead. Like with most burpee variations, to regress the movement, step back instead of jumping back. And instead of jumping your feet out wide in the plank position, step your feet out to the side and back in. 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 jumping jack is at the top, the harder the move will be.
T Push Ups – Set up in a regular push up position from your hands and knees (beginner) or hands and toes (advanced). Your hands should be outside your shoulders and your legs should be together. Your body should be in a nice straight line. Squeeze your glutes and draw your belly button in toward your spine. Do not let your hips sag or go up toward the ceiling and don’t tuck your head. Once at the top of a push up, do a push up and then when you push back up to the top, rotate open balancing on one hand as if you are doing a side plank. Hold and then rotate back to a push up position. Do another push up and rotate to the other side. Keep your body in a nice straight line as you do a push up and make sure to really rotate open into a side plank.
Skater Hops – To do Skater Hops, start standing to one side of the space you have to use. This is a lateral hop so make sure you have space to jump to one side. Starting to the right, shift your weight so that you are standing on your right foot. Sink down into a little squat and swing your arms down in front of you and out to the right. Then explode up off the right leg and jump to the side, landing on your left leg. Keep your chest facing straight ahead as you jump and land. As you land on that left leg, sink into a slight squat, pushing your butt back so that you load your glute to help you jump back laterally to the right. Use your arms to not only help you balance but also help propel you further when you jump. Let them swing toward whichever side you are jumping to. 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 the other foot down if you need to for balance. Beginners may need to go slower and not jump as far to each side. While this is a cardio move, you also want to use it to work on your balance. Beginners will want to hold for a second on each leg and balance. As you advance, do not pause on either side of the jump to balance. You want to jump as far to each side as you can as quickly as possible!
Mountain Climbers – To do the Basic Mountain Climber, set up in a high plank position with your hands under your shoulders and your feet together and legs out straight behind you. Your body should be in a nice straight line from your head to your heels. Brace your abs before you start so that you don’t feel this in your low back or let your hips sag as you run your knees in. Then, maintaining the nice plank position, begin to run your knees in toward your chest. Bring your right knee in toward your chest with your left leg still out straight. Keep your butt down as you run the knee in. Then straighten your right leg back out as you bring your left knee in toward your chest. “Run” your knees in as quickly as possible until all reps are complete. The faster you go, the harder the move will be. Do not let your butt go up in the air or your hips sag as you run your knees in.
Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).
