Sunday, July 8, 2012
Quickie Workout #19
This workout is more advanced (with influences from plyometrics) and higher impact that some of the other quickies. If you are new to exercise, I suggest trying a different workout to start.
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 with me.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (email@example.com).
Warm up- 1 min jumping jacks/star jumps, 1 min speed skater jumps, 1 min of high knee jumps
1 min- Standing on left foot with slight bend in the knee, thrust right knee up and then bring right foot down to lightly tap the ground with toes. Repeat with speed for entire minute. Swing arms too.
1 min- Standing on right foot with slight bend in the knee, thrust left knee up and then bring left foot down to lightly tap the ground with toes. Repeat with speed for entire minute. Swing arms too.
1 min- Prisoner squats with 180 degree turn. Perform squat with hands behind your head (this engages your core more) and as you come up jump and turn 180 degrees so you face the opposite direction. Be careful to spot or go at a slower pace to avoid getting dizzy.
1 min- Plyometric lunges- Stand with right leg in front and left leg back. Bring left knee almost to ground for a lunge and as you come up jump and switch leg positions. Repeat to keep lunging and switching legs.
1 min- Lateral hops- place a small object on the ground (shoe, cone, book- something that won't move). Hop with both feet over the object from left to right and back right to left.
1 min- Burpees
Awesome work! Do it again if you think you can handle it.