This workout will leave you dripping with sweat! It is really short but really intense. When you workout for only a short amount of time, you really want to make sure that you are keeping your heart rate up for the entire workout so that you are burning the max amount of fat. This means no to little breaks! Stay strong!
This workout consists of 6 exercises that are to be done for 50 seconds with a 10 second break in between each one. After you finish all 6 exercises you will go through them one more time for a total of 12 minutes. I have also added a special little bonus round that I did at the end of my workout if you are up for a little challenge. I have a special timer on my iphone called GymBoss that keeps track of the time for me (it is a free app). Try to get as many reps in as you can for each exercise. You want to push yourself as hard as you can! Make sure you warm up and cool down for at least 5 minutes before and after.
Have a great workout!
1. Surfer (I did 9 the first round and 11 the second round)
2. Snowboarder (38 the first round and 40 the second round)
3. 1 Leg Toe Touches (25 the first round and 20 the second round)
4. Pike Pushup/ Regular Pushup (8 the first round and 10 the second round)
5. Monkey Shuffles (45 the first round and 44 the second round)
6. 10 Reverse Knee Tucks/ 10 Plank Knee Tucks (4 sets the first and second round)
Bonus Round: 6 rounds of speed rope at 50 seconds each with 10 second breaks in between each round.
(round 1 = 99, round 2 = 100, round 3 = 108, round 4 = 114, round 5 = 121, round 6 = 124)
Start on your stomach with your arms, legs, and core extended and tight. Lift your chest as you squeeze your elbows towards each other keeping them at a 90 degree angle. Do 2 back squeezes and then push up into a plank, jump your feet in, and then jump straight up with your arms and legs extended. This is one rep. After your jump, squat back down, jump your feet out, lower down to your stomach and begin again.
Squat down in a snowboarders position. Jump straight up as you rotate 180 degrees and switch leading legs. Touch down in front of you each time.
1 Leg Toe Touches:
Lay on your back with your arms and legs in full extension. Keeping one leg on the ground, lift the other straight up and reach for your toes. Switch legs each time.
Pike Pushup/ Regular Pushup:
Starting in a pike position do one pike push up, crawl your hands out, and do a regular push up (your feet will be a little wider). This is one rep. Crawl your hands back to a pike position to begin your second rep.
Start in a low squat position with you knuckles touching or hovering over of the ground. Shuffle over to the side keep your legs slightly bent the whole time. Each time your legs are wide you will tap the ground with your knuckles. I shuffled 4 one way and then 4 back the other way. You can do this depending on how much space you have.
10 Reverse Plank Knee Tucks/ 10 Plank Knee Tucks:
Start in a reverse plank with your whole body tight. Bring one knee to your chest while keeping your hips and arms in the same position. Switch legs each time for a total of 10. Without dropping your bottom onto the ground, rotate over to a plank and do 10 knee tucks. 10 reps of each exercise counts as 1.