20 Minute Calorie Crusher Workout

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If I can carve out 12 minutes for a high intensity workout a couple times this week, than I can certainly carve out 20. At least that's what I told myself. And I made an awesome playlist to blast while doing it, so that helps. And baking cookies all week also came into play when deciding to build a longer workout. And, oh yea, I skipped another run. I'm definitely needing more than 12 minutes at a time lately.


And my honey and I are down to just one more Christmas party to attend!!
 yay, woot woot, clapping, etc.
 -- as long as I don't count the 10 day long party at my house with cookies and kids and cookies and late nights and cookies and games and cookies and movies and ummm... oh yea, pie. 

I desperately need to find and register for a race in the next few months or I'm afraid my running will slowly diminish to nothing. This is the conversation in my head that keeps whining repeating itself: 
It's too whine cold whine to run whine outside. And I whine don't whine w a n n a whine run whine on the treadmill... whine whine whine...  
until the day is over and my feet never saw the inside of my running shoes.

Winter sucks. Sorry, but I live for summer.
And spring isn't too bad.
And fall is kinda pretty. 
But winter sucks.
Now go to your room.

But really, this workout got the blood flowing. I try to really exaggerate the cardio bursts and focus on alignment on the strength sections.


20 Minute Cookie Calorie Crusher
(20 rounds: 50 seconds of work followed by 10 seconds of rest. 
Do as many reps as possible with good form.)
1.  High knees
2.  Sit ups:  on back, knees bent, arms crossed over chest, sit up until elbows can touch thighs, then back down, repeat
3.  Jumping jacks
4.  Push ups: you know the drill, on knees or toes; tight butt, tight gut. Do as many as you can with good form during the 50 seconds.
5.  Squat jumps
6.  Plank with paper plate knee pulls: plank position, balls of feet on paper plates, pull your knees up towards your chest into a pike position allowing the plates to slide with your feet. When returning to plank, make a deliberate stop into that perfect straight-line plank without sagging thru the hips. Repeat.
7.  High knees
8.  Biceps curls: standing with feet under hips, abs drawn in, alternate between hammer curls (palms in) and regular (palms up).
9.  Jumping jacks
10. Triceps dips: seated in firm chair, hands close to sides holding onto front edge of chair seat, extend legs away and then slide bum off the chair seat and tighten abs. Leading with tailbone, bend elbows and lower body toward floor then straighten elbows. Repeat.
11. Squat jumps
12. Crab knee pull/kicks right: seated with knees bent in front of you and hands on the floor behind you, fingertips toward feet; lift hips into crab walk (table top) position, alternately extend and kick one leg to the ceiling as you bend your elbows and lower your hips closer to the floor, then the other. Repeat.
13. High knees
14. Crab knee pull/kicks left: seated with knees bent in front of you and hands on the floor behind you, fingertips toward feet; lift hips into crab walk (table top) position, alternately extend and kick one leg to the ceiling as you bend your elbows and lower your hips closer to the floor, then the other. Repeat.
15. Jumping jacks
16. Bent knee side hip raises - right: lie on your right side, elbow directly under shoulder, other hand on hip, knees bent with hips and knees stacked; lift hip off the floor as high as you can keeping that sideways stack and belly pulled in, then lower back to floor. Repeat.
17. Squat jumps
18. Bent knee side hip raises - left: lie on your left side, elbow directly under shoulder, other hand on hip, knees bent with hips and knees stacked; lift hip off the floor as high as you can keeping that sideways stack and belly pulled in, then lower back to floor. Repeat.
19. High knees
20. Jumping jacks