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What a crazy week!! I've been trying to get ready for a friend's daughter's wedding and teaching too many classes, the laundry fairy didn't show up (again!), and I wish my daughter didn't take the shoes I've been "borrowing" back to college with her.
But there's still time for a quick 12 minute workout! This is an abbreviated version of the 45 minute interval class I taught this week. As usual: 12 exercises, 50 seconds of work, then 10 seconds of rest to get in ready position for the next exercise. No equipment necessary; just a little floor space, a pair of shoes, a timer, and a smile.
On your mark. Get set. Go!
1. Burbee with 3 prisoner jacks: place hands on floor, jump back into a push up position, jump feet back next to hands again, jump back to standing as you reach for the ceiling, immediately place hands behind head, bend knees, and jack feet 3 times
2. Jumping Jacks: soft knee, long arms
3. Alt high knees/ butt kickers: 8 high knees with tight belly, then 8 heels to butt with knees down, use your arms
4. Squats: wide feet, hands in front of body
5. Broad jump/ 3 hops back: using your arms, propel yourself forward for one long jump, then 3 hops back to where you started
7. T stabilizers: from push up position, roll to one side with feet staggered, one hand on the floor under shoulder, other arm extended toward ceiling as if making a T, hold for 2 counts, then return hand to the floor, and repeat on the other side
8. Side hover hip dip/lifts right: feet, knees, hips stacked in side hover position, bent arm on the floor with elbow directly under shoulder, place top hand on hip, push hips up as far as you can then back down
9. Side hover hip dip/lifts left: flip over, same on other side
10. Star crunches: lying on back, long legs, long arms out to sides, lift head and shoulders off floor as you reach one hand to opposite toe then switch
11. Bicycles: lying on back with finger tips behind head, bend and extend alternate legs as you lift and twist armpit to opposite thigh
12. Bridges: lying on back, knees bent, lift and lower hips, squeeze bum hard