Warm-Up
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Your warm-up includes a series of movements that involve the entire body, which will get you ready for this calorie-blasting workout.
Walkout With a Push-Up
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Stand with your feet shoulder-width apart, reach for your toes with a flat back, touch your palms to the ground, and walk your hands out in front of you until you're in a plank position.
Do a slow push-up, lowering your chest all the way to the ground, and then push yourself back to a plank position. Walk your hands back to your toes and raise your upper body up to standing.
Hip-Flexor Stretch
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Lower yourself to one knee. Maintaining a straight line from your shoulder, hip and knee, lean back. Don't force this stretch; the hip flexors are usually very tight and can actually be over stretched if you're not careful.
Squats
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The minimum range of motion is 90 degrees; but if you can safely go lower than that, go for it. Make sure feet are hip-width apart and your knees don't go over your ankles. Do 20 reps.
Side Lunges
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Start with your feet hip-width apart and step your right leg out directly to the side as far as you can. Keeping your trail leg straight, bend and lean over your right leg, with your chest up and your hands outstretched for balance.
Bring your right foot back to under your hips and repeat the movement on the other leg. Do 10 on each side.
5 Minutes of Cardio
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You decide.
It can be on the treadmill, elliptical or rowing machine. Whatever you decide, just make sure to get your heart rate up and muscles warm.
The Circuit
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Do each exercise without a break. Once you get to the last exercise, rest for a few minutes and then repeat the circuit.
Go for 3 to 5 rounds.
Weighted Squats
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Use either dumbbells or a barbell. Keep your feet hip-width apart and lower down as if you were to sit in a chair. Make sure your knees don't go over your ankles. Do 12 reps.
2 Minutes of Cardio
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Choose your cardio: - Treadmill at 5.0 mph or higher - Erg (row machine) at high resistance - Stair runs (or stair master at fast pace) - Burpees - Jumping Jacks - Jumping Rope - Box Jumps
Weighted Lunges or Jumping Split Squats
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Use either dumbbells or a barbell. Step forward and lower the knee until you have a 90-degree angle and your knee is directly above your foot. Your back knee should hover over the ground at a 90-degree angle.
Push up to straighten both legs. Do 12 reps on one side and then switch for 12 more lunges. Jumping split squats start the same as weighted lunges. Instead of pushing up to straighten your legs, you jump off the group and then switch legs. When you land the opposite foot will be forward. You don't need to use weights. Do 12 reps.
2 Minutes of Cardio
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Choose which cardio exercise you'd like to do.
Medicine Ball Sit-Up With Toss to Leg Lift
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With a medicine ball perform a sit up. When you roll back to the floor, do a leg lift. That's one rep. Do 12 total. Leg Lift: Lie flat on your back with your feet a few inches off the ground. Keeping your legs straight, lift them up to a 90-degree angle. Then slowly lower down to the beginning position.
2 Minutes of Cardio
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Choose which cardio exercise you'd like to do.
Thrusters
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Hold a pair of dumbbells right above the shoulders so your forearms face forward. Stand tall, feet hip-width apart and toes point forward.
Lower down like a squat. Make sure your weight is in your heels and your knees are right above your ankles. In one motion, drive through your heels and power through so the dumbbells are over your head. Do 12 reps.
Rest
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Take a break for 3 to 5 minutes and then repeat this circuit at least two more times. Aim for 3 to 5 rounds. Download and print this workout to take with you where ever you go.
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