Below is your workout. Do each exercise for 30 seconds and do 3 rounds total.
And in case you didn’t get it the first time around, click here for the timer I recommended earlier this month.
While it may not make the workouts easier, it makes it easier to track your time. 🙂
3 Point Lunges – Stand with feet hip width apart. Step back into a reverse lunge with your left foot, dropping down into a rear lunge. Step back to start then take the same food and side squat to the side. Step it back in to center and then bring your left foot into a forward lunge then back to start. Repeat on the right side. Alternate for time.
Sumo Jump Squats – Start in a wide squat stance, toes pointed out slightly, allowing your knees to track in line with them. Squat down as far as you can go with proper form. Press against the ground with your feet and explode into a jump. Land lightly. Repeat for time.
MOD – Eliminate the jump and only go as deep as you can.
Pike Push-Ups – Start in a tall plank with hands stacked below your shoulders. Press back into a downward dog and maintaining that position, begin to press up and down, focusing on your shoulders. Press back occasionally keeping your hips lifted as your body will tend to shift forward slightly.
MOD – Drop down to your knees for regular pushups or hold a plank.
Flutter Kicks – Lie on your back with your lower back pressed into your mat. Lift your legs straight out about 6 inches from the ground. Keep your shoulders off the ground and neck neutral, looking towards your toes. Begin to kick your legs up and down, alternating them.
MOD – Raise your feet higher and do bigger flutter kicks and/or drop your head to rest on the ground.
Crap Dips in Tabletop – Sit down and stack your hands below your shoulders. Rraise your hips up high coming into reverse tabletop. Slowly lift and lower yourself with your arms, driving your elbows back straight behind you not out to the sides, keeping your chest very open, engage your back muscles to help by pulling the shoulder blades gently together.
MOD – Hold a reverse tabletop.
Cross Climber Burpees with a Kick – Start standing and plant your hands beneath your shoulders on the floor as you jump your feet back to a tall strong plan. Do 2 cross-body mountain climbers, bringing knees up to opposite chest (a left and a right is one count) then jump your feet back to your hands and stand up. Once standing, do a front snap kick with your left foot then right. Repeat
MOD – Step back instead of jumping,do Total Body Extensions, Mountain Climbers or jog in place.
Now go run!