1 Round = 12 Minutes
50 Seconds Work | 10 Seconds Rest
Beginners: 1 Round
Intermediate: 2-3 Rounds
- Mountain Climbers
- Star Jumps
- High Knees Jump Tucks
- Sumo Squat Burpee Jump
1. Mountain Climbers
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back, pull your right knee into your chest, touching right toes to the ground.
Pause, return to the starting position and repeat with your left leg.
2. Star Jumps - Start standing, feet together, knees bent and arms straight down with finger tips touching the floor. Jump up, spreading arms and legs making your body into the shape of an "X". Land in starting position.
High Knee Jump Tucks
3. 10 High Knees, 5 Tuck Jumps -
high knees - start standing, with arms by your side with a 90 degree bend. Bending your leg, quickly pull your knee up so that your thigh is parallel to the ground. Replace your foot to the ground and repeat with the other leg. The pace should be very quick.
tuck jumps - start in a standing position, jump straight up as high as you can while pulling your knees as close to your chest as possible. Keep your head up and naval pulled in. Land softly.
Sumo Squat Burpee Jump
4. Burpee Lateral Leg Raise - start standing, reaching your hands to the ground, jump your feet back into a plank position. Do 1 push-up. Jump your feet back to your hands and return to standing. Do one lateral raise with your left leg - keep your foot flexed and your knee pointing forward. Return to standing and jump up as high as you can. Repeat entire exercise, alternating which leg you raise.