Warm Up (10 Minutes):
Perform the following four exercises as a circuit. Repeat circuit twice for a total of approximately 10 minutes or until sweat is achieved.
1. Jog in Place (2 Minutes) - It's simple. Jog but don't move. Try to look happy like this guy.
2. Jumping Jacks (1 Minutes) - Remember your grade school days. Jump up and down going from "I to X" and back. Repeat non-stop for one minute.
3. Hindu Squats (20 Reps) - Stand upright with your elbows back and hands up near your chest. Squat down as low as you can go while lowering and straightening your arms behind you. Stand up. As you stand lift your arms forward in front of you, keeping them straight. Return to start position. Be sure to keep your back straight and your head up throughout the entire movement. That's one rep.
4. Stretches (1 Minute) - Take your pick. The idea is to get your muscles warmed up with the exercises above and then stretch them a bit to get nice and loose for the workout to come. Don't over-do it. Torn ligaments and muscles aren't the goal here. Just stretch. The options are endless.
Circuit Intervals:
Perform the four exercises below as a circuit. Repeat the circuit three times with 30-60 seconds rest between circuits.
1. Burpees (5 reps) - See below. If you still look happy like the jogging in place guy you're about to get over it.
Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position.
Immediately return your feet to the squat position.
Leap up as high as possible from the squat position.
That's one rep. Repeat for the 5 reps as fast as possible.
2. Hindu Pushups (5 reps) - If you're familiar with Yoga you'll recognize this movement as a combination of "Downward Dog" and "Upward Dog." Start in the Downward Dog position (legs and arms strait, head down), lower yourself to a low plank position and immediately move into the Upward Dog position. Hold for a few seconds and then return to the Downward Dog position. That's one rep.
3. Inchworms (10 reps) - Begin in a push up position. Slowly walk your legs toward your hands. Continue walking forward until the pull in the back of your legs becomes uncomfortable. At this point, slowly walk your arms forward with your feet still, until you are back in the push up position. That's one rep.
4. Plank (30 seconds) - Get in the plank position below and hold for 30 seconds. Fully engage the core muscles and keep your body as straight as a board (or a plank). Can also be done from the starting push up position.
Cardio:
Perform the following three exercises as a circuit. Repeat the circuit twice and then rest 1-2 minutes before moving on to abs.
1. Walking Lunges (to failure - "failure" meaning until you can no longer perform the exercise) - Stand upright with your arms down at your sides (hold dumbbells in each hand if you want to make it more challenging). Take a large step forward with your left foot and lower your body down until your right knee is about one inch off the ground, keeping your body upright and your knees in line with your ankles. Step forward out of the lunge back to the starting position. Now take a large step forward with your right foot and do the same as above. Step forward again to the starting program.
2. Rear Kicks (3-5 Minutes) - Just like jogging in place except you keep your knees down and run in place while kicking your feet up behind you as high as you can.
3. Bleacher/Stair Run (3-5 Minutes - Run up, walk down) - Pretty much what it says. Find a set of bleachers or stairs. Run up, walk down. It really is that simple. For more of a challenge run up and run down, but be careful not to fall while running down.
Abs:
Perform each of the following exercises as a circuit. Repeat circuit twice.
1. Hindu Squats (20 Reps) - Stand upright with your elbows back and hands up near your chest. Squat down as low as you can go while lowering and straightening your arms behind you. Stand up. As you stand lift your arms forward in front of you, keeping them straight. Return to start position. Be sure to keep your back straight and your head up throughout the entire movement. That's one rep.
2. Bicycle Crunches (15 reps each side) - Lay on back, extend one leg straight out, bring in other knee to chest. Hands on back of head and rotate your right shoulder/elbow to meet with your left knee, then switch. Don't let straight leg touch ground and fight to keep your upper back off ground. Concentrate on your armpit going towards the opposite hip.
3. Ankle Touches (30 reps) - Lay on back, lift legs straight up keeping them straight, lift shoulders off ground and pulse up to touch toes. Come back down trying not to let shoulders come all the way to ground.
4. Leg Lifts (hold as long as possible, rest 60 seconds and repeat) - Lay on your back with your hands locked behind your head. Lift both legs off the ground, keeping them locked together. You may raise or lower your legs, but try not to raise them above a 45 degree angle and try to hold them off the ground as long as possible.
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