I really had a lot of fun with this workout, and I completed it in under 15 minutes. I was planning on doing just 5 rounds, but at the end of round 5 I still had enough reserves to push through and complete a bonus 6th round. It can be hard to push yourself to start your workout, but once I am in the flow of the routine all the resistance melts and my mind just clears of everything. I really wanted to do another round even tho I was already tired. I still hadn’t reach my limit which is good. Notice that I am keeping track of my workouts in my exercise log and it is a really easy thing to do and you will find it very helpful. I will come back to some of these workouts in a month or two to try to beat the old personal record. I hope you will enjoy the workout. Check the photos below for proper form and number of reps for each exercise.
Dive Bomber Knee Tucks
This is the starting position. Keep your shoulders away from your ears, abs tight and try to lock your knees.
Bent your elbows and bring your chest towards the ground keeping your hips up.
Drive your chest forward and up while bringing your stomach and hips down. Lock your elbows and don’t shrug your shoulders.
Bring your hips up to the starting position and bring your knee towards the opposite elbow, then switch legs. Keep your abs tight. This counts as one rep. I did 8 reps of the Dive Bomber Knee Tucks per round.
Start by standing with your feet hip width apart and knees slightly bent. Get ready for a jump.
Push off of your feet and jump to the side. Land softly on the balls of your feet.
Lunge to the side in the direction to where you jumped from. This counts as 1 rep. I did 10 reps total.
This is the starting position. Keep your feet and knees about hip width apart and your elbows locked.
Drive your hips up to get them parallel to the ground. Lift one leg and the opposite arm at the same time. Engage your glutes and your abs. I did 12 reps total switching the sides.