Warm up: Perform 10 minutes jump ropes, 5 minutes stretching and then start exercises circuit.
- Work intense for 1 minute.
- Rest for 15 second.
- Sets: Repeat the exercises circuit 2 – 3 times without more than 15 second rest
- Total time: 20 – 30 min.
Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the center of your body. Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists. Do as many as possible for 1 minute.
Take a big step back with your left foot. Bend both knees to lower into a lunge, making sure your right knee is above the ankle and does not go too far beyond your toes. Drive off the ball of your right big toe to return to standing. Repeat, this time stepping back with your right leg. That’s one rep. Do 10 reps total, keeping your chest up the whole time.
Squats with Arms Overhead
Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That’s one rep. Do 10 reps total.
Plank with Shoulder Touches
Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 10 times each side.
Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat. Continue to do as many reps as possible for 1 minute.
Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher. Do as many squat jumps as possible for 1 minute.