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

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:
5 reps Super Crunches
10 reps each side Split Squat Jumps
5 reps each side Sit Thrus
10 reps Burpees
5 reps each side Ski Hops
10 reps each side Plank Hip Dips
5 reps 180 Squat Jumps
10 reps Gorilla Crawl
5 reps each side Rocking Chair Abs
10 reps Tuck Jumps

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

NOTES:

This is a great workout to do at home since it requires no equipment. You can even do it when you travel since not much space is required.

Make sure you move as quickly as possible. Rest only when absolutely necessary. There are no breaks built into this workout so if you need rest, you can take it as needed. Just remember your goal is to do it as quickly as possible with good form. Challenge yourself to also do the hardest variations you can. Record your time and try to beat it next time!

 

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Pull up button 3

EXERCISE DESCRIPTIONS:

Super Crunches – Lie on your back with your legs out straight. Crunch your upper body up as you draw your knees in. Come up so that you are sitting on your butt. Reach your hands to outside one knee. Then lie back down. Then crunch up and reach through your knees. Lie back down. Then crunch up and reach outside the other knee. Those 3 crunches equal one rep.

super crunches
Split Squat Jumps – Step one foot backward into a lunge. Sink into a deep lunge, bending both knees as if kneeling down to the ground. Then jump up and as you jump, switch into a lunge on the other side. Sink down into the lunge on the other side once you land and then explode back up and while jumping switch back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump and switch, the harder the move will be.

lunge-jumps
Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

sit-thrus
Burpees –  Start standing with your feet together. Then place your hands on the ground in front of your feet. Jump your feet back so you are in the high plank position. Beginners may need to step their feet back instead of jumping them back. Advanced lifters will then do a push up, dropping their chests to the ground. If you can’t move quickly while including the push up or you can’t do a full push up, you will simply jump your feet back then jump them back in with no push up in between. If you do include the push up, once you press back up, jump your feet back up to your hands. As you stand back up, you are going to jump up off the ground. Beginners may not want to include the jump at the top. After you jump, go right back down and repeat the move.

basic-burpee
Skater Hops -To do Skater Hops, make sure you have enough space to hop side to side. To set up, start standing to one side of the space you have to use. If you start to the right side of the space, you will start standing on your right leg. Shift your weight so that you are standing on your right foot as you sink down into a little squat and swing your arms down in front of you and out to the right. As you sink and swing your arms out to the right, you will load your glute so that you can then explode up off the right leg and jump toward the left and land on your left leg. Keep your chest facing straight ahead as you jump and land. Swing your arms slightly up and across your body to help you power the jump. As you land on your left leg, sink right back into a squat, pushing your butt back so that you load your glute to help you jump back to the right. Your arms should also swing out to the left to help you not only balance, but also power the jump back. Then push off your left leg and jump back right, landing on your right foot and sinking back into the slight squat. 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. It is important that you also work on your balance and don’t simply rush through the movement if you can’t stabilize on each side. If you can balance, try to move as quickly as possible and cover as much ground as possible to really make your legs work.

skater-hops
Plank Hip Dips – Start on your forearms and either your knees (beginner) or toes (advanced). Your elbows should be under your shoulders as you press up into a straight line from your shoulders to your knees or toes. Squeeze your glutes and keep your core tight with your belly button drawn in toward your spine. Do not let your hips sag or go up toward the ceiling. Then you are going to rotate your hips side to side. Drop your hips first toward the right and then to the left, try to touch the ground on each side. Do not let your arms come off the ground. Even as you rotate, don’t let your hips sag or go up in the air toward the ceiling. Alternate hip touches until all reps are complete.

plank-hip-dips
180 Squat Jumps – One rep of the 180 Degree Rotational Squat Jumps is actually two squat jumps. You will start facing forward with your feet about hip-width to shoulder-width apart. Squat down and then as you jump up, rotate all the way around so you are facing the opposite direction. As you land go right back into a squat to load for the next jump. Do not land with your legs straight even if you are a beginner. Beginners may not be able to go right back into the squat, which is ok. Everyone will squat though before jumping back to the front. When you land, squat down and jump again all the way back around. Then load again and jump back front. Remember one rep is jumping 180 then back again. So 5 reps is really 10 jumps.

rotational squat jumps
Gorilla Crawl – Crouch down on the ground with your feet about shoulder-width apart. Place your hands on the ground between your knees. Squat down as low as you can. Do not worry about whether or not your heels are touching the ground. Then reach your hands forward and place them on the ground in front of you. Hop your feet up and outside your hands. Reach again and then hop your feet forward. Repeat as quickly as possible.

crawl exercise
Rocking Chair Abs – Start kneeling on one knee, squeezing your glute to press your hips forward. Then roll onto your back and switch the leg crossed underneath so that when you roll back up you can come to a kneeling position on the other side. Use your arms for momentum only if needed. Less arm swing makes the move tougher.

rocking-chair-abs
Tuck Jumps –  Stand with your feet together. As you jump up, tuck your knees in toward your chest. Then shoot your legs back out to land softly on the ground. You are not squatting with this jump, simply tucking your knees.

tuck jump

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