Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 10-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

Jumping Jack  

  • On your toes jump out with both legs as at the same time your arms go up from your sides to the side of your head.

STEP 2

Squat Butt Kick 

  • Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 3

Mountain Climber 

  • Hands, elbows and shoulders are all lined up, Abs are tight, belly button is pulled up and in. Drive knees toward chin.

STEP 4

Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 5

Alternating Reverse Lunge

  • Keep your weight heavy on your front heel.

STEP 6

Plank Jack       

  • Maintaining a good plank position with wrist, elbow and shoulders all lined up. Abs tight, belly button pulled up. Jump out into a jack and back in.

STEP 7

Side to Side Squat With Dumbbell

  • Keep your chest up, step to the side, dig your heels in and don’t let your knees go over your toes.


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The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.