1.
REAR-LUNGE W/KNEE-UP (10 EACH SIDE): Step back into a lunge. As you bring your foot forward, pull your knee up towards your chest. Repeat on other side.
2.
PLANK (30 SECONDS): Hold yourself up on elbows and toes.
3.
CHAIR W/CURL AND OVER-HEAD PRESS: Squat down into a chair position and hold yourself while curling weights to shoulders, twist wrists and press weights overhead.
4.
ELBOW-KNEE TOUCHES (10 EACH SIDE): Stand with hands behind head. Bring right knee up to side to touch right elbow. Repeat on other side.
5.
SIDE-LUNGE W/OVER-HEAD CLAP (10 EACH SIDE): Stand with arms raised to shoudler height, palms facing up. Step right leg out to the side and bring hands together above head.
6.
SIT-UP TOE TOUCHES: Lay on back with legs spread as far as you can. Sit up and reach right hand to left toes. Lay back and reach left hand to right toes. Repeat.
7.
WARRIOR 3 W/DONKEY KICK AND POSTERIOR DELT RAISE
(10 EACH SIDE): Balance yourself on left leg, extend right leg behind you and arms at shoulder height. Pull right leg in to your chest and bring extended arms in front of you. Perform entire motion 10 times, repeat on other side.
8.
30 SECONDS PLYO JACKS: Variation of jumping jacks. As you swing your arms above your head, bring legs out to side and come down into a squat. Spring back up into starting position.
- KEEP THE PACE QUICK THROUGHOUT--ONE SET ONLY TAKES ABOUT 5-7 MINUTES!!!!
- COMPLETE 3 SETS FOR A QUICK AND EFFECTIVE FULL-BODY WORKOUT!
- CUT DOWN TO 2 SETS IF YOU’RE NOT THERE YET.
- IF YOU NEED MORE CHALLENGE, INCREASE YOUR REPS TO 15.
- IF THAT’S NOT ENOUGH, USE HEAVIER WEIGHTS!
- THIS WORKOUT CAN BE ADJUSTED IN MANY DIFFERENT WAYS TO SUIT YOUR ABILITY.
**TIP- IF YOU DON’T HAVE WEIGHTS AT HOME, OBTAIN 2
DISPOSABLE WATER BOTTLES AND FILL WITH SAND. IF IT’S TOO LIGHT, ADD WATER. IF
IT’S TOO HEAVY, DUMP SOME OF THE SAND. **
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