|You can't tell, but I'm actually kneeling.|
You'll have 8 stations for this workout, and it will take you about 30 minutes to complete. Each station you will complete 20 seconds of HARD WORK and 10 seconds REST. Repeat this FIVE times!
STATION 1: JUMP ROPE
Your goal for the jump rope is to go as fast as you can for 20 seconds and slow down for 10 seconds. Repeat.
STATION 2: BOX JUMPS
Option 1: Box Jumps using Steps or a Box in the gym
Often, steps go unused in a gym. USE THEM! This is a killer lower body workout that doubles and a super intense cardio workout. Begin in a squat position. Using your arms, jump as high as you can onto the step (make sure both of your feet land on top of the bench- not to the side) and land in a squat. Jump backwards and land on the floor in a squat. Repeat. Don't be afraid to GRUNT! You might need to :)
Option 2: Stair Jumps using the stairs in your house
*Be careful with these! The stair jumps are used if you are working out at home. Be aware that if you don't clear the stair, you will fall forward! Aim for a challenging height to jump but be reasonable. You want to land in a squat both on the stairs and on the ground.
Using a medicine ball (or any weighted ball- a highly inflated basketball or soccer ball would work, too), place hands on ball and move feet back into a plank position. Hold! This is an advanced move for two reasons: 1) it is a close-grip plank and 2) we have added a level of instability because you must balance the ball.
STATION 4: OBLIQUE TWIST + PRETEND PASS WITH MEDICINE BALL
Sit on the floor with your knees slightly bent. If you don't have a medicine ball, you can use anything that is 2-5lbs (a can of soup, a dumbbell, cantaloupe, squash) or you don't have to use anything at all. Twist right. As you come back to the middle, pretend you are about to pass the ball to someone directly in front of you. Twist left and repeat.
STATION 5: CLOCK PUSH UPS
Begin with right hand in a 12 o'clock position and your left hand in a 9 o'clock position. Complete one push up. Move your left hand to a 10 o'clock position. Push up. Move your left hand to an 11 o'clock position. Push up. Both hands are now at 12 o'clock. Push up. Move your right hand to a 1 o'clock. Push up. Right hand to 2 o'clock, push up. Right hand at 3 o'clock, push up. Repeat going the other way!
STATION 6: PLANK JUMPING JACKS
20 seconds ON 10 seconds OFF times FIVE
STATION 7: HOPPING FIGURE EIGHTS
Your feet stay together for this exercise. Complete a figure 8 motion with your feet, going as fast as you can. Repeat.
STATION 8: DOUBLE WHAMMY LUNGE + SQUAT
This move is AWESOME! I got it from Booty Camp Fitness. Begin in a lunge with your right foot forward and jump directly into a squat. Jump into a lunge with your left foot forward, then jump into a squat. Repeat!
Woooooo!!! This workout rocks and remember- you can do ANYTHING for 20 seconds, and this will only take you 30 minutes. No excuses as we hit 2012!!!!