Today we have for you a full body 12 minute workout that will give you both the benefits of cardio and strength training – what you have to bring to this is your determination to push at your max effort. The beauty of this workout is that it’s simple and short and really has the power to sculpt and tone your legs, thighs and butt while at the same time working your whole body. The only thing you need for today’s training is your Gymboss Interval Timer because there are only 2 bodyweight exercises in this routine.
Here is the thing. Yes some of these exercises look scary. The first time I saw someone do the one leg squat my reaction was – you have got to be kidding right? Except the person I saw doing it was a 5 year old kid at his Karate lesson. He was competing with his teacher – a buff guy in his 30′s – to see who could crank out the most reps. The 5 year old won by the way.
The really important thing to remember is that you have to take on things that look scary now and again and push yourself out of your comfort zone. I know this lady that has an expensive treadmill at home. She walks on it religiously twice a day. It’s great to see her taking the time from her busy day, but when I inquire why she doesn’t try one of our 12 minute workout routines and save herself an hour of walking, she says that she doesn’t like to sweat. So she walks the hours away each day, but she has not improved her fitness level or changed her body composition along the way. Sometimes comfort can be a drag.
Usually it just takes a gentle nudge to get people to try something new. There are always ways to “train up” to being able to do anything. Every time we put these tutorial videos together we try and fill them with these nudges – to show you that you can start with the easiest possible variation of an exercise and still get amazing benefits. The trick is to catch yourself from tuning out and getting comfortable when you first encounter something new that looks on the surface to be impossible. If you have a chair at home you can do a one leg squat. Take it on as a challenge and for gods sake don’t be afraid to sweat.
Set your Gymboss Interval Timer to count down 12 minutes for you. You will be doing these exercises in the exact order back to back and your goal is to complete as many sets as you can. What counts is the final amount of reps completed for each exercise.
1. Burpees - 10 reps in a row
2. One Leg Squat – 5 reps on each leg
Burpees - 10 reps in a row
1)Start by standing with your feet hip width apart 2)Squat down and put your hands on the ground in front of you 3) Jump your feet into a plank and make sure that your body is in one straight line and that you are not dropping your hips 4) Do a push up and try to bring your chest as close to the ground as you can. Keep your abs super tight 5) from the plank position jump your feet forward into a squat 6) Jump up and land softly on the balls of your feet bending the knees slightly as you land to absorb the shock.
One Leg Squat – 5 reps on each leg
1) Start standing on one leg with the other leg and both arms extended in front of you. It’s really important that you are tensing every muscle on the standing leg including your glutes. This will prevent you from leaning towards one side. Keep your abs engaged and your chest up.
2) Push your hips back and squat all the way down with your butt as close to the ground as you can. Keep on squeezing your abs. You can pause at the bottom if you like before you get up. Focus on tensing the muscles of the standing leg and push off of the heel to get up.