While away on vacation played with this one for you, enjoy!!! Metabolic burner 15min Plus add additional time for warm up and cool down! Total work is 10 minutes total rest through out work out 5 minutes. 1 minute on and 30 seconds rest! You can decrease rest if 30 seems to long down to 15/20 seconds. If so youll up your calorie burn a bit . Test out each move b4 attempting work out. If I can video upload this week I will ! 150 calories plus burned for about 130 lb individual . If you weigh more youll burn a bit more unless your modifying greatly and going slowly . Most moves go as fast as you can using good form ! Warm up 3-5 minutes run in place arm circles and lunges for/rev, butt kicks swinging arms! 1) Forward touch downs back leg steps back run in place one two three foot back , front touch down, alternating vs side to side touch downs youll look like you almost in starting blocks up for take off when you step back and touch down front. 2) Plank walk arms up down, push up, then plank and hip dip left right , back to walking arms up and down etc. 3) Sumo squat Elbows to thighs step back courtesy touch down front each step back come to center sumo go to other side . Stay low the entire time Extra: After sumo in center b4 courtesy you can reach up even reach up and hop up center for extra cardio plyo burst. 4) Crisscross feet glute bridge raise squeeze those thighs together like you holding a dollar bill, 30 seconds switch crisscross. Palms at side push through toes and drive heal down 5) 90 degree pikes ( downward dog) w/thread needle Plank thread the needle leg tucks up under out to opp. side and hip drops down on other side than plank to downward dog twice , now repeat other side thread the needle. 6) Lead right go right 30 seconds single leg hops!!!! Starts forward single leg hop, than center, than to side, back to center, than forward again , than do leading on left, stay left 30 seconds 7) Sassy side plank clam shells lift hip raise arm or leave in front for support or behind head.open legs clam shell, close, drop hip down and back up So legs are stacked and bent on forearm. Lift hip open legs close drop hip repeat . You can modify by not lifting and dropping hip. Keep hip down. You can hold a weight on top leg on thigh to add resistance on open and closing legs for clams shells. 8) Squat down to crab walk or inverted table , lift pelvis high and single arm reach across in bend to opp shoulder reach backs, alt side reaching back with . Always come back to crab walk position. Modify crab walk, forward Russian kicks , or crab dips with or without bum down . 9) shuffle right for a count of six stay low trash right side lunge come center squat down frog jump or skip leap up than go left same thing. 10) Rocking push ups, get in bear crawl stance rock forward and drop front of chest down and push back than forward again. Try to do as fast as you can !
Posted on: Sat, 12 Jul 2014 16:00:12 +0000
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