The idea here is to keep doing your max reps. 3 Rounds of both the warm-up and the actual 5 move workout. The warm-up is 30 seconds per move, and the actual workout is 30 seconds per move the first round, 45 seconds per move the second and 1 minute per move the 3rd. Pretty short workout, but super intense. You can either write down your reps and try to beat them each round (harder than it sounds, even with extra time per round, you're more tired!) or just go all out and let the piece fall where they may.
ENJOY.
Exercise descriptions:
- Run in Place: duh.
- Jacks: Jumping Jacks
- Heisman: bent over, slightly, bringing the right knee up, jump to the right and land on the right foot, then bring the left knee up and reverse.
- 1,2,3: The Heisman, but with 3 lateral steps between leg raises.
- Side to Side Jump Rope: mime jumping rope left to right, keeping feet and legs together.
- Plank Run: In plank, run, hitting both feet at the same time.
- Wide Burpees with Dog Roll: Wide Feet, drop to push-up and lower completely to the floor, roll on your back then back to your front and push-up from the ground. Jump feet (keeping wide) and jump in the air. Reverse.
- Lunge with Hand Weight Twist: Grab an 8-10lbs dumbbell. Hold it with straight arms in front of you and lunge right foot forward. Deep lunge and twist to the right 90 degrees, while continuing to hold the weight with straight arms. Return to start and do other side. Alternating.
- Oblique Leg Lifts. Lay on right side of body on the ground. Left hand behind your head, V-Up your body oblique style to try to get your elbow to touch your knee. example: http://www.youtube.com/watch?v=SueLldXwnxQ
- Other side Oblique Leg Lifts
- Too difficult to explain: Check this move: http://www.bodyrock.tv/2010/12/29/breakdance-push-up-exercise/
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