LOVE this workout! This totally kicked my tail as well as Jordan’s tail! Good luck because it is absolutely brutal. It will only take you 20 minutes but you will look like you worked out for an hour. To make it easier you can take short breaks after each exercise and lower your plank to knee plank. Let me know how it goes 🙂
The first part of the workout is a nonstop flow of 6 exercises. Each one will last 30 seconds long. You will go through the list of exercises and then back up repeating them in reverse order. You will go through this flow 2x. When you get to elbow plank rocks, you will do 2 rounds back to back and then go back through. This means that you will do each exercise a total of 4x except for high knees which will only be done twice. This part of your workout will last 11 minutes NONSTOP!The second part is made up of 3 different rounds of 2 exercises that you will do 3x.
Part 1:Each one is 30 seconds
1. Elbow Plank Rocks
2. Cris-cross Plank Knee Tucks
3. Mountain Climbers
4. Pike Jacks
5. Low Jacks
6. High knees
Part 2: Each round is 3 minutes long and is split into 2 exercises. You will switch between the 2 exercises every 30 seconds. For example: 30 sec of v-ups, then roll right over for 30 sec of low back presses, back to v-ups for 30 sec, and so on for the entire 3 minutes.
1. V-ups/Low back presses – 3 minutes
2. Squat jumps/Half burpees – 3 minutes
3. Side Plank Lifts/Thread the needle – 3 minutes; switching sides each minute (Do your left side for the first minute, the right side for the second minute, then do both exercises for only 15 seconds on the left and right side for your last minute.)
Elbow Plank Rocks
Keep your core locked in, your bottom down, and your body in a straight line as you use your feet to rock forward and backward.
Cris-cross Plank Knee Tucks
Starting in a plank position, bring your knee across your body as far as it reaches while staying in a straight line. Return back to a plank and switch legs.
Start in a runners lunge and switch your legs in the air landing in the same position with the opposite legs.
Start in a pike position with your feet together and hop your feet in and out like a standing jumping jack.
Squat down low with your hands behind your head and jump your feet out and together again. Stay low the entire time!
Run in place bringing your knees up as high as you can.
V-ups/Low back presses
Start on your back with your arms and legs stretched out. At the same time, bring your arms towards your toes keeping your arms and legs as straight as possible. Make sure your spine stays straight as well.
Start on your stomach with your arms and feet off the ground. Make sure your whole body is tight and flexed so your lower back gets most of the work. Bring your elbows back as you lift your trunk like you are pulling a bar to your chest. Return back to your starting position but never let your arms or feet touch the ground.
Squat Jumps/Half Burpees
Squat down low, touching your hands to the floor while keeping your chest lifted and your back straight. Immediately jump up so that your arms and your legs are extended and your feet are off the ground. When your feet land, go right into another squat.
Staying down the whole time, start with your hands on the floor out in front of your feet. Jump your feet out into a plank and do one push-up. Jump your feet back in and then repeat again. Do this continuously.
Side Plank Lifts/Thread the Needle
Start in a side plank with your hips low but not touching the ground. Lift your hips as far as you can using your oblique muscles. Lower back down and then repeat.
Begin in a open arm side plank. Twist your body so that your arm curls under and through the other arm. Return back to your starting position and repeat again.
Don’t forget to switch sides after the first minute and only do half the reps for the last minute.