This week’s WOW is a body weight cardio burst!

Complete the following 6 exercises for 30 seconds each back to back. Once you complete the last exercise, rest for 30 seconds and begin with the first exercise again. Complete 3 rounds total for a 10 minute workout!

 

30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife
30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife
30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife

 

Exercise Guide / How To

Jumping jacks: Jump the feet apart while swinging arms out to the side and above head. Jump feet back together and bring arms back down to the sides of the body.

High knees:  Jump from foot to foot, bringing the knees up towards the chest. Try to bring the knees above parallel to the floor.

Drop squats: Jump feet into a wide squat position, sending the hips back and engaging the glutes. One hand touches the floor. Drive through the heels, and jump feet back together. Without pausing, jump feet back into a wide squat reaching for the floor with the other hand

Plank jacks: In high plank position, jump feet apart and back together. Keep the core engaged and back flat while you jump.

Push up + T plank: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees. Press through the hands with core engaged so you move as one unit back to starting position. Shift weight onto one arm and reach the other up to the ceiling, while balancing on the outside of one foot and the inside of the other.

Single leg jackknife: Lay on your back with hands behind the head, shoulders lifted off the ground, and core engaged. Bring one leg straight up and reach with the opposite hand towards the leg. Slowly switch legs and reach with the opposite hand. 

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