Today’s full-body, calorie burning workout:
Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)
Exercise 2: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
Exercise 4: Arm Pulses (Perform to failure or max 100 reps)
Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)
How to do it: Lie on your right side. Place one foot on top of the other. Prop yourself up onto your right arm and raise your hips until your body is in a straight line from your ankles to your head. Extend your left arm toward the ceiling. Gaze slightly up toward your raised hand and hold. Repeat on opposite side. Note: for a slightly easier exercise, rest on your forearm.
Exercise 2: Squat Jumps (Perform to Failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.
Exercise 3: Pulse-Ups (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.
Exercise 4: Arm Pulses (Perform to failure or max 100 reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.
Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)
How to do it: Stand with legs hip width apart. Lower to squat position. Thighs parallel to the ground. Extend your right leg as you stand up. Lower your leg back down as you return to the squat position. Repeat on the same leg for entire series of reps. Switch legs and repeat.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone
