SHORT FOR WORKOUT TIME?

Program Design – Body Weight Workout

Cardio / Warm-Up

• 5 Minutes of Cardio – (Marching, Skipping, Skiing, Jacks, Lateral Steps, Carioca, Hopping)

Body Stretches

• Bridges
• Lunges  with Hand to Sky
• Cat  – Cow Stretch
• Childs  pose

Core Exercises

• Superman
• Knee  to Elbow Oblique Crunch
• Boxing Cross w/ Knee Raise
• High  Plank

Round 1

3 min – 10 each – AMRAP (As Many Rounds As Possible)

• Squat thrust, hop through, and shuffle around to starting position
• Mountain climbers – Standing Mountain Climbers
• Russian twists – Wacky Jacks

Tabata 4 x (20s work : 10s rest)

• 180 squat twist – 90-degree steps

Round 2

3 min – 10 each – AMRAP

• Courtesy Squat to Knee Raise and Hold for 2s (modify to reverse lunge)
• Cross Over Jacks
• Sit-up with hands overhead (modify to Standing Crunches)

Tabata 4 x (20s work : 10s rest)

• Skiers

Round 3

3 min – 10 each – AMRAP

• Single Leg Squat (modify with heel to ground)
• Rows (use weights, bar, gallons of water, water bottles, etc.)
• Plank Slept Outs (modify to Plank or Plank with foot tap)

Tabata 4 x (20s work : 10s rest)

• X Squat Jacks (think 5 dots of a die)
  • Jump Forward – Squat
    • Jump to Center – Legs Together
  • Jump Backward – Squat
    • Jump to Center – Legs Together

Repeat the whole workout for another round to increase your workout burn.

If you enjoyed this workout, contact us for Personal Training, Small Group Training, Nutritional and Lifestyle Advice.

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A quick Christmas readiness workout just in time for gift givinghttps://kingscampsandfitness.com/gift-giving-reediness-workout.html

Merry Christmas from all of us at King’s Camps and Fitness.