Sweat It All Out
You need a stopwatch/clock and water/towel
- Each interval = 40 secs
- Try to push as hard as you can, leave it all out there!
- Running
- Jumping jacks
- Seal jacks ( arms in front like a seal )
- High knees
- Squat kicks ( alternating front kicks )
- Butt kicks
- Jack 2 punch ( hop arms straight up, then when you come down pivot back foot right and punch across your body with the left, then hop and switch )
- Mt climbers
- Walking push ups ( on kness 2 to left the. 2 to right fast )
- Burpie lunges ( burpie when standing forward lunge with your left then burpie and switch )
- Jump squats
- Knee smash right ( across your body on an angle )
- Knee smash left
- Plank punches ( plank position then alternate punches )
- Flutter kicks/punches ( laying down head up shoulders up punch to the sky while big straight legs up and down without hitting the floor )
- Shuffle reach
- Criss cross ( toe taps in front while making an criss cross motion with the arms )
- Ft ball feet ( hands up and squat shuffles 3 to the left/3 to the right/ center step one leg back then sprint in place for 10 secs, then repeat )
- Jump up and back squats
- Straight leg kicks
- Lunge jumps
- Plank squeeze ( pretend elbows and toes glued to the floor then squeeze as if trying to bring together 3 secs rest 8 sec squeeze )
- Reverse crunch
- Diamond push ups
- Plank tap shoulders
- Crab dips ( flip over but in air fingers towards your glute and bend elbows)
- Alternating lunges
- Upper/lower crunch
- Push and pull abs ( pull in knees as hard as you try to push them away, hands are on thighs, head and shoulders are up )
- Lunge right kick
- Lunge left kick
- Side plank lifts right
- Side plank lifts left
- Jab rights ( shuffle and jab )
- Jabs left
- Jump front kicks right
- Jump front kicks left
- Sprinter sit ups ( laying all the way down, hands behind your head, as if doing a bike crunch but sit all the way up and twist and hold and switch sides )
- Diamond hold ( diamond push-up 90 degree hold )
- Right leg jumps
- Left leg jumps
- Crescent kicks
- Tuck ins ( burpie kick outs repeatedly withOut standing up )
- Once you understand
- You will burn some serious calories