Here’s a simple workout you can do this Spring.  Ask a friend to do it with you and have fun with it by “competing” against each other to see who can do the most reps per minute.

Total duration: 16 Minutes (if you don’t rest…good luck!)  The goal is to move immediately from one exercise to the next.

Instructions: Go through the routine at 60 seconds per exercise and then do it again for 45 seconds per exercise (and again for 30 seconds if you’ve got more energy to burn!)

You can do this workout 3 days a week.  However, I encourage you to do 20 minutes of interval cardio on your “off” days.

Remember your warm-up!

8 Minute Upper Body/Ab Circuit (60 seconds per exercise)

1. Jumping Jacks
2. Pushups
3. Plank
4. Pushup & Twist (in pushup position, bring one knee to opposite elbow & switch)
5. Situps
6. Pushups (Advanced:  if you have a ball, do pushups with your hands on the ball)
7. Reverse Plank (Lay face up and prop yourself up either on your forearms or on your hands, straight-armed. Advanced:  Straighten legs in front of you.  Beginner:  Keep knees bent).
8. Jumping Jacks

Water break!

8 Minute Lower Body/Ab Circuit (60 seconds per exercise)

1. Squat Jumps
2. Jump Lunges (in lunge position, jump to switch legs, or Reverse Lunges for low impact)
3. Speed Squats  (keeping feet shoulder-width apart, squat to as close of a 90 degree angle as possible, as fast as you can)
4. Skaters (transferring weight from one foot to another, swing arms in a sweeping motion in front of you)
5. Squat Jacks (combo of a squat and jumping jack)
6. Single Leg Hip Extension (can be done on a ball, Picnic bench or chair)
7. Plié Squats, Short Pulses (turn toes outward and stand farther than shoulder width apart.  Do small presses/pulses in the squatted position).
8. Squat Jumps

Don’t forget to cool-down and stretch!

If you need help or have any questions on these exercises, please email me at priscilla@fitlivingempowered.com or call me at 720-951-0101.  Work out hard this week and I look forward to hearing how it goes!

I’m committed to your success!  :)

Priscilla