I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.
I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.
Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.
Have fun with this workout!
*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.
- Sumo Pushup
- Down Dog Hop-Right
- Down Dog Hop-Left
- Side Plank Hip Lift-Right
- Side Plank Hip Lift-Left
- Runner’s Lunge Lift-Right
- Runner’s Lunge Lift-Left
- Balanced Leg Abduction with Rotation-Right
- Balanced Leg Abduction with Rotation-Left
- Standing Frog Hop
- Decline Shoulder Tap Pushup
- Walk the Plank
- Tricep Push-up-Right
- Tricep Push-up-Left
Optional: Pair with 30-Minutes of Cardio