If you have a jump rope handy, you can use it in the workout. You can also pretend to jump rope by jumping up and down and circling your wrists.
You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
Warm up- Jump rope for 2 minutes (you can skip or hop with both feet off the ground).
1 min- Reverse lunge by stepping back with alternating left and right foot. Think about dropping the back knee to the ground.
1 min- Jumping jacks/star jumps
1 min- Wall sit – Sit with back against wall and knees at 90 degrees. If this is easy, hold a weight in your hand.
Shake your legs out to get rid of the lactic acid. Good job!
1 min- Push ups/press ups on the ground (either on your knees or ‘regular’)
30 sec- Plank on forearms with bum in alignment with head. Keep abs tight!
1 min- Push ups/press ups
45 sec- Plank
1 min- Hip raise lying on your back, lift your hips up in the air so there is a straight line from the shoulders to the knees. Drop hips ~3 inches and squeeze bum to bring hips back up.
1 min- Superman by flipping over onto your tummy. With arms extended above your head, gently lift opposite arm and opposite leg ~2 inches off the floor. If you are more athletic, raise all 4 limbs up. For this you only need to feel your lower back working a bit to be effective. If you feel sharp pain, stop.
30 sec- Kneel on a towel or the carpet. Raise your bum so it is just off of your feet. Do small hip circles to the left. Try to stay just above your heels. The pain means it is working! Focus on breathing.
30 sec- Hip circles to the right. Keep breathing.
Shake out those legs!
1 min- Jump over the rope. Lay it straight on the ground and stand so your feet are parallel to the rope. Hop side to side over the rope.
Give the routine another go if you can!