Set your timers for 50 seconds of work with 10 seconds of rest in between. After you go through all 12 exercises, then take a rest/water break. Obviously, you know your body, and if you need to take a break sooner than that, then by all means, do it! It makes a total of 12 minutes per round.
WARM UP FOR 5-10 MINUTES (including jogging, walking, and other exercises, as well as some light stretching)
1. High knees
2. Superman pushups*
3. Rolling burpee*
4. Mountain climbers
5. Wall sit (optional, add leg lifts)
6. Plank with leg lifts
7. Sprint
8. Walking lunges
9. Inchworm*
10. Squat into core twist*
11. Tricep dips
12. Pulse squats
After you have performed two rounds, reverse the order of the exercises and start with #12 (pulse squats). Work your way up the reverse order till you get to #1 (high knees). Do two more rounds, making 4 rounds total.
COOL DOWN FOR 5-10 MINUTES (light walking and then a more thorough bout of stretching.)
*Further explanation:
-Superman pushup- start in pushup position, lower your body down all the way to the ground, perform the superman (see image below), lower arms and legs back down to the ground, then push body back up to complete the pushup. That is one rep.
-Rolling Burpee-*look here for an example; but, we added a jump at the end: http://www.youtube.com/watch/?v=_q7JUuOVKS4
-Inchworm- Stand with your feet hip-width apart, bend over, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your hands back to your feet and stand (for a stationary inchworm). Or, you can slowly walk your feet to up to your your hands and continue the "inching" movement.
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| http://www.womenshealthmag.com/fitness/sexy-arms-for-summer |
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| http://www.shape.com/fitness/workouts/bikini-belly-bootcamp/slide/4 |
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