1 minute Jump Rope
30 seconds Mountain Climbers
30 Dumbbell Wide Squats*
1 minute Jack Squat
20 High Jumps
20 Dumbbell Deadlift*
30 seconds High Knees
50 Vertical Crunches
*If you don’t have access to dumbbells, you can hold anything with weight (i.e. gallon of water) or perform the exercise without weight. To increase the intensity of the exercise without using the weight, perform the exercise more quickly
Jump Rope — If you do not have a jump rope, do the motion holding 2 – 3 lb weights.
Mountain Climbers – Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.
Jack Squats — Perform a jumping jack, but when you jump into the “out” position, lower into a squat.
Dumbbell Deadlift – Holding two dumbbells, reach for your toes keeping your back straight, weight in your heels and abs tight. When you feel the stretch in the back of you legs (hamstrings), return to a standing position. Make sure to keep your back flat throughout the entire exercise.
Vertical Crunches – Lying on your back, bring your legs straight up from your hips. Keeping legs straight, perform basic crunches.