12 Minutes of Work
50 Seconds Work | 10 Seconds Rest
1. Plank - 4 Tricep Kick Backs - Push Up
Start in a plank position with your hands under your shoulders. Draw your left hand to the outside of your left hip - this is the starting position for the tricep kickback. Keeping your upper arm stationary, flex your tricep to extend your arm straight back. Pause for a second and then bend your elbow returning your hand to your hip. Do a total of 4 tricep kickbacks.
After the 4th kickback, return your hand to the floor and immediately do 1 tricep push-up. Bend your elbows and point them straight back as you lower your chest to the floor. SQUEEZE your arms into the sides of your body!
After the tricep push-up, do 4 tricep kickbacks with your right arm.
2. Lunge Skip Jump Lunge
Start in a lunge - right leg forward, left leg back, both knees bent to 90 degrees. For the power up - drive through your heel and jump straight up while pulling your left knee to your chest. Land softly on your right and return to the lunge.
Once landed, do 1 switch lunge by jumping straight up and switching your legs. Land with your left leg forward and right leg back. Repeat
3. 1 Regular Curl, 1 Hammer Curl, Plank
Start standing, weights in hand, arms by your side and palms facing forward. Do 1 bicep curl by keeping your upper arm stationary and contracting your bicep to bend your elbow and curl your weights up to your shoulders. Release the contraction and return your arms to your side.
Rotate your palms to face your body. Do 1 hammer curl by keeping your upper arm stationary and contracting your bicep to bend your elbow and curl your weights up to your shoulders. Release the contraction and return your arms to your side.
Once your hands are by your side, squat down, reaching your hands to the ground. Hop your feet back to come into a plank. Immediately hop your feet back to your hands and stand.
4. Half Burpee, Roll Through to V Sit + Crunch, Roll Through to Plank
Start in plank, hop your feet to your hands and then immediately hop back to plank. Hop your feet though your hands while crossing your feet to roll onto your back.
Once on your back do 1 crunch by pulling your shoulder blades up off the ground while tucking your knees into your chest. Release the crunch and return your back to the mat and immediately crunch back up, this time reaching your hands forward while hopping your feet back to return to the starting plank position.