Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!
Squat jumps: Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Explode up, reaching your hands to the sky and jumping off the feet. Land softly, back in the squat and repeat. Modification: You can squat, stand, THEN jump, and squat down again. This can help if you’ve got knee problems. You can also eliminate the jump all together.
Air Jacks: Like a regular jumping jack, except you lift your legs out to the side and off the floor (think like a firework or an X). The jump can be quick, but sink down to get more power before each jack. Modification: regular jumping jacks.
Pushups: In plank position, lower and push yourself off the ground. Since we’re going for speed, ANYONE can feel free to use the modification from your knees (advanced peeps: 6 rounds of 12 modified pushups is intense too!)
Lie Down, Stand Ups: Exactly as it says. Lie down with your hands and feet outreached in one line (like someone is pulling on your feet and hands in opposite directions). Bring your knees and hands in, and rock up (or use your hands) to a squat position, then stand. Reverse the movement by LOWERING yourself down first, and using your hands to get back to the ground. Contract your abs and protect your back during this movement. Modify by going slower.
Plank Jacks: In plank position, hop your feet out and in like a jumping jack. Keep your hands DIRECTLY under your shoulders. Modification: Step your feet out one at a time, then back in. Beginners, you can be on your knees for this one, and step your hands out instead.
Lunges: Lunge forward, alternating legs. Weight should be in the heel of your lunging foot, and push off that foot to return to standing. Knees should stay over the top of the toes, and not past. Think about lowering your torso to the ground, instead of propelling it forward.
Reverse Lunges: Same as the lunge, but step backwards instead of forwards. Catch yourself, and keep the weight in the front heel. Alternate with each lunge.
Cobra To Plank: Get on your belly! Extend your hands and feet out (like someone’s pulling on them) and lift your chest and legs off the ground (like superman flying). Hold for 1-2 seconds, then return to plank position. Repeat.
In & Out V-Sit crunches: On your tush (use a pillow if you need to), draw your knees into your chest. Hands can be off the floor, or by your sides and behind you for balance). You should look like a V from the side, so keep your abs tight and back should be at about a 45 degree angle from the floor. Draw the knees in and push them out. Keep your back flat, think ‘good posture’, and keep your core contracted. Modification: Basic crunches are fine here.
Split Squat Jumps: From a squat position, step one foot out behind you just a few feet. Keep most of the weight in the front foot, and watch those knees! Sink low into your front heel, and ‘wind’ your arms up by bringing them behind you. Explode off the front foot, jumping in the air and bringing your arms up to the ceiling. Switch legs in mid-air, and land softly on the other side. Repeat. Modification: Do a mini-lunge forward and then jump up, or eliminate the jumps and do another set of lunges instead.
Squat Kicks: Squat down low, and as you raise up lift your leg and kick forward. Use the ball of your foot (the part right under your toes) to push OUT during the kick, and remember they don’t have to be high. Repeat changing sides.
Tricep Dips: Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but scrapes it as you lift and lower. Hands behind you for support, weight in the palms and facing forward. Lower your body down to the ground until your arms are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.