Get Your Sweat On

I made up a series of moves that are done back to back with just enough rest to get your breath back! This is tough and you will leave the gym with that natural high from your blood pumping to its max degree and the sweat dripping down your face from all your efforts.

Repeat 2+ times, depending on how you feel! The effectiveness of this type of workout is that it is intense, not long if you don't want it to be or need to save time (because it's interval style in some respects, your hearts maxing out within 20 minutes) and it will keep your metabolism revving high all day. Plus, there are strength moves to help tone your muscles! Who doesn't want all three in one.

Go in open area.

You'll need: a jump rope, a box step (or aerobics box steps, you can pile as many as you'd like on top, recommend 1 for starters, then adding), a ball and a mat.


WARMUP Walk treadmill 3.5 for 5 minute WARMUP

Ready?!! Remember, no rest, unless you are out of breath. work hard and put your all into it. Think tough!

1. Jump rope to count of 50.
2. 20 total Sumo body squats with knee up when rising up, alternate knees.
3. 5 walking pushups, legs in V shape, walk to left then pushup, then right, then pushup
4. 20 reverse lunges with kick on return up
5. 30 count jump rope as fast as you can
6. 20 box jumps, can do side to side or just in front
7. 20 lying ab-ups with legs in V position and arms straight above head, then reaching up like you are leaning to touch in center of leg space
8. 10 quick "pumping" push ups (not all the way down)
9. 20 swimming arms on ball (stomach down, feet on ground, move arms like you are swimming) and breathe!


REPEAT 2+ times!!