We are kicking off the weekend with this 20 minute bodyweight workout! 

Complete these five different exercises, 45 seconds each with a 15 second rest in between. Once you finish all five, start back at the beginning. Go for a total of 4 rounds!

 

GOAL: KEEP TRACK OF YOUR REPS DURING THE 45 SECONDS AND TRY TO BEAT YOUR OWN RECORD!

Exercise Guide / How To

Lateral lunge to squat: Step wide to one side and bend the knee while sending your hips back (aiming for thigh parallel to the floor). Your weight should be in your heels to engage the glutes and hamstrings. Drive through the heel to bring the leg back into hip width stance. Do one air squat, followed by stepping to the opposite side to perform another lateral lunge. Drive through back to center, perform another air squat. Alternate sides for 45 seconds.

Tuck jump: Start with feet together. Bend the knees slightly, and jump in the air while tucking the legs into the chest. Land softly with bent knees. Aim to jump non-stop for 45 seconds.

Decelerated push up to lateral reach: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees, taking a full 3 seconds to get to the lowest point of the push up. Press through the hands with core engaged so you move as one unit back to starting position. Reach one arm to the side while keeping the hips from moving. Reach the opposite arm side, and repeat with the push up for 45 seconds.

Plank toe taps: In a forearm plank position, engage the glutes and tap one foot laterally. Bring it back to center, and repeat on the opposite leg. Alternate sides for 45 seconds.

Single leg Jackknife: Lay on your back with arms overhead, shoulders lifted off the ground, and core engaged. Bring one leg straight up and reach towards it with the opposite hand. Slowly switch legs and reach with the opposite hand. Alternate sides for 45 seconds.

 

Comment