30 Minutes Twice a Week TAKE 3

WORKOUT 1

Warm up

5 Minute Skipping

Every-time it hits a minute pause the timer and do 10 Hand release press ups

WORKOUT 1

Set a 22 Minute Timer, 45 Second work 15 Second rest

  1. Overhead Squats

  2. Baby Jump Squats

  3. Curtsy Lunges alternate

  4. Alternative front lunges

  5. Hip Thrusts

  6. REST WHOLE TIME THEN REPEAT ABOVE, AFTER 2 SETS USE THIS AS REST THEN MOVE ON TO BELOW

  7. Plank swims, in a plank on hands do a swimming motion one arm at a time, so out in front then bring round and back, alternate sides

  8. Press ups on knees

  9. In high plank touch opposite foot with opposite hand so kinda moving into down dog?

  10. Burpees

  11. REST WHOLE TIME THEN REPEAT LAST UPPER BODY SECTION

COOL DOWN

Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.

Take 3 Minutes to stretch off sitting down

WORKOUT 2

Warm up

Put on the song Roxanne…everytime they say Roxanne do a burpee…orrrrr skip with 5 Burpees after 50 skips x 5

25 Minute timed workout

Work through the exercises, time it using a HIIT app and set it for 60 seconds work 10 seconds rest, then the next exercise. Just work through the exercises. You should achieve 3 Rounds

  1. Swing Lunges Left leg (front back swing into front lunge)

  2. High plank to side plank, then other side

  3. Swing Lunge right leg

  4. Mountain Climbers

  5. High Planks, low plank, up dog, down dog back into high plank repeat and keep flowing

  6. Speed skaters, YES YOU HEARD IT…Side to side fast as you can!

  7. Karate kicks …it gets crazier

  8. Punches…and crazier

COOL DOWN

Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.

Take 3 Minutes to stretch off sitting down

WORKOUTSMaricarmen JaramilloComment