1 Round = 12 Minutes
50 Seconds Work | 10 Seconds Rest
Beginners: 1 Round
Intermediate/Advanced: 2 - 3 Rounds
:: Jump Lunges
:: Side Lunges Pulse
:: Lateral Jump
:: Squat and Press
:: Squat and Front Raise
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Start in a plank position kicking feet out shoulder width apart. Keeping your back flat abs engaged. Bring legs up so you are in a seated position. Jump and spinning (all in one motion) landing on the balls of your feet. Place hands on the ground kick legs back out so you are in a plank position once again. Repeat exercise.
Begin with normal lunge position with front leg at a 90 degree angle and back leg behind you. Move explosively up into a jump. Replace your feet in the air by moving back leg in front and front leg in back. Keep chest and torso up right and engaged throughout entire movement. Repeat exercise.
Side Lunge Pulse
With your bar or weights stand with your feet shoulder width apart. Take a large step with your right foot to the right side and lunge. Your lunge pulse bringing it half way back up then back down to your original deep lunge position. Make sure your knees does not extend past your toes and keep your left leg relatively straight. Push off your right foot to return the start to complete one. Repeat exercise.
Start with your legs more then shoulder width apart. Using your arms for momentum pushing off with left or right foot and jump where you land on the opposite leg bending the knees and landing softly on the ball of your foot. Repeat exercise.
Squat & Press
Hold a pair of dumbbells at your shoulders. Standing with your feet should width apart. Push your hips back and lower into a squat keeping your chest upright and your weight in your heels. As your push through your heels return to standing position with pressing the dumbbells overhead. Lower the weights to return to starting position. Repeat Exercise.
Squat & Front Raise
Stand up straight with your feet slightly wider than your hips. With dumbbells at each of your sides your palms facing you. Push your weight back into your feels and bend your knees. Lower your torso toward the floor as if you would sit in a chair. Continue squatting until both thighs are parallel to the ground. While holding the squat position have the weights in your arms extended until you reach shoulder height. Repeat Exercise.