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- Warm up with
5-10 minutes of light cardio (walking, marching in place, etc.)
- Beginners: If this is too difficult, try this beginner strength workout
- Intermediate/Advanced: Perform each
exercise for about 30-60 seconds. Modify according to your fitness level
- Take a few
seconds to catch your breath and move on to the next exercise
- Run through
the series as many times as you like
- Cool down with
5-10 minutes of light cardio and stretching
- Sip water
throughout the workout. When you get tired, walk in place
(don't stop moving)
- Monitor
your intensity. RPE should be between 6-9.
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Squat-Thrust
Stand with feet together. Squat down and place your hands on the
floor next to your feet. In an explosive movement, jump feet
backwards into a push-up position, jump feet back between hands and
stand up. Perform 6 reps, march in place for 8 counts for brief
recovery, repeat 6 more times. |
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Slow Pushups
Begin in pushup position, on knees or toes.
Perform 4 pushups, abs in and back straight. On the 5th pushup,
lower halfway down and hold for 4 counts. Push back up and repeat
the series - 4 regular pushups and 1 halfway--5 or more times.
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Walking Lunge
Start at one end of the room and step forward with right leg
about 3 or so feet. Bend both knees to 90 degree angles, lowering
body into a lunge (keep front knee behind the toe). Bring the left
foot forward and step into a lunge. Continue lunging,
alternating legs, for 8 reps on each side or until you reach the end of
the room. |
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Jumping Jacks
Do 20 jumping jacks, march in place for 8 counts, then do 20
more. Do more if you can!
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Side Lunge with Windmill Arms
Stand with legs wide, arms straight out to the sides and parallel to
the floor. Bend the right knee into a side lunge and bring the
left arm down towards the foot. Repeat on the other side, lunging
from side to side and bringing opposite arm towards foot. The faster you
go and the lower you lunge, the harder it is. Repeat for 16
reps on each side.
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Chest Squeeze
Hold any type of ball (medicine, soccer, basketball, etc.) in front of
chest with both hands. Press into the ball and hold for 8
counts. Then, keeping the pressure on the ball, slowly straighten
elbows a little and take the ball out and in 8 times. Hold steady
for 8 more counts. You can also do this by simply squeezing palms
together.
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Ski Jumps
Stand with feet together. Jump to the right several feet,
keeping knees bent and landing in a squat. Jump back to the left
and continue jumping from
side to side (place a book or pillow on the floor to jump over for added
challenge) for 16 or more reps. |
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March in Place
Aren't you tired? Take a minute, catch your breath
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Plank
Get into pushup position on hands and toes, or on elbows and
knees. Keep abs contracted and back straight (don't collapse in
the middle). Hold this position for as long as you can. |
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High Jogs
Stand with feet together and hold arms straight out in front of
you at mid-torso level. Jog in place, bringing knees high enough
that they hit your hands (don't lower hands!). Repeat for 30 or
more seconds.
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Slow Pushups - Again!
Begin in pushup position, on knees or toes.
Perform 4 pushups, abs in and back straight. On the 5th pushup,
lower halfway down and hold for 4 counts. Push back up and repeat
the series - 4 regular pushups and 1 halfway--5 or more times. |
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Medicine Ball Crunch
Lie on your back with knees bent, medicine ball squeezed between the
knees. Put hands behind head (cradle your head gently) and without
straining the neck, lift shoulders and hips off the ground in a crunch,
flattening the belly like a canoe at the top of the movement.
Lower back down without completely relaxing and repeat for 20 or more
reps. If you don't have a ball, do regular crunches. |
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Repeat series if you dare! Total calories
burned: A lot if you worked hard enough... |
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