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Here's the scoop...This routine is fast and furious, requiring only 15 minutes to complete. The bonus is that this (very) metabolic workout requires zero equipment. I love this routine as a hotel room or vacation workout, when you have minimal time and equipment, yet still want to have your booty kicked.
Follow along with the video the first few times, and then you should be able to take it from there. Be sure to take the time to really learn the exercises, developing impeccable technique. Go a little slower at first if you need to. This routine can be combined with another Advanced Workout to add variety throughout your week. |
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
You will be performing the following list of exercises just one time through. Instead of counting repetitions for each exercise, just do as many reps as possible in 40 seconds. When the 40 second work period is finished, rest for just 20 seconds, then begin the next exercise. After each group of four exercises, you may rest for one full minute. If things start to look ugly, slow down or take a quick break. You'll get better as you go.
You will be performing the following list of exercises just one time through. Instead of counting repetitions for each exercise, just do as many reps as possible in 40 seconds. When the 40 second work period is finished, rest for just 20 seconds, then begin the next exercise. After each group of four exercises, you may rest for one full minute. If things start to look ugly, slow down or take a quick break. You'll get better as you go.
The Exercises1a Frog burpees 1b Reverse lunge w/ jump (right leg) 1c Plank walk-ups to push-ups 1d Reverse lunge w/ jump (left leg) Rest 1:00 2a Static squat in-n-out hops 2b "T" rotations 2c Spiderman crawl to jumping low lunge 2d Tall plank with knee to elbow Rest 1:00 3a Bent-over alternating T's & W's 3b In-n-out lunges 3c Sit throughs 3d Burpees |
The Numbers1 set through 0:40 work per exercise 0:20 rest between exercises |
