You don’t need any equipment for today’s workout. This one will get your heart rate up and leave you sweating. Complete all exercises in a circuit format repeating the circuit 2-5 times. As always, reps are listed beside each exercise
Squat Hold Kickout (10 Reps)
Begin the movement by taking a position at the bottom of a squat. Focus on keeping your chest up, your core active and your hips reaching back. From this position lower your hands to the floor and jump both feet back behind until you are in a high plank position. To return to your start position jump both feet back towards your hands and then lift your hands off the floor to return to your squat position.
Plank Walkout (10 Reps)
Begin standing tall with your hands at your sides and your feet hip to shoulder width apart. Place one hand on the ground followed by the other and walk your hands out a little further each time until your hands are positioned right underneath your shoulders in a plank position. At the bottom of the movement your body should be straight with a neutral spine and your core and glutes active. Hold for a few seconds and then walk your hands back towards your feet until you reach your feet. Stand all the way up tall back to the start position with your hands at your side. Repeat for desired reps.
No Jump Burpees (10 Reps)
Begin standing up tall with your feet hip to shoulder width apart and your hands at your sides. Start the movement by bringing your hands to the floor in front of you by folding at the waist. Once your hands are one the floor jump both feet out behind you to land in a plank position and lower your chest to the floor. From here push yourself back up and jump your feet back in so you are back in a forward fold again and then stand straight up. As the name suggests there is no jump at the top of these burpees. Once you have stood up tall, repeat the motion for the required number of reps.
Squat to Reverse Lunge (10 Reps)
Position your feet hip to shoulder width apart. Begin by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee At the bottom of the squat step one foot out behind you and bend at the back knee to drop into a lunge position. Press through your back foot to return to the squat position and then repeat the lunge movement on the other side. After all reps have been completed, stand up out of the squat position by driving evenly through both feet.
Plank Shoulder Taps (10 Reps)
Begin in a tall plank position with your feet slightly wider to give you a solid base. Ensure that your core is active in order to maintain the appropriate plank position. Once you have established a strong plank position, maintain core activation while lifting one hand off the floor and reaching up to touch the opposite shoulder. Return the hand back to the ground and repeat on the opposite side. While lifting and lowering your hands aim for little to no movement in the hips by keeping the core engaged through the entire movement.
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