12 Minute Workout #16: Breath and Burn

Here's a great combination workout:

a little muscle work mixed with a little cardio, using

multi-muscle functional moves to get your heart rate up and build muscle.

Equipment needed: a timer or app set for 12 rounds of 50 seconds of work followed by 10 seconds of rest (use the 10 second rest to get into position for the next exercise), a chair for triceps dips, and a set of hand weights (or substitute water bottles, soup cans, or anything moderately heavy you can get good grip on) for bicep curls. Keep the abs engaged and the spine long throughout.  Run through the series twice if you can.



                                                        

1. Thread the needle - on right elbow

2. Thread the needle - on left elbow

3. Pushed up shoulder touches - try to minimize body movement

4. Oblique mountain climbers - quickly alternate pulling knees towards opposite elbows

5. Triceps dips

6. Burpees - rest as needed, but work hard!

7. Reverse lunge with front kick - right

8. Reverse lunge with front kick - left

9. Jumping Jacks

10. High knees

11. Bicep curls

12. Squat jump