Warm-Up: 5 Minutes
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You decide. It can be on the treadmill, elliptical or rowing machine. You can jump rope or do a combination of jumping jacks, burpees and mountain climbers. Whatever you decide, just make sure to get your heart rate up and muscles warm.
Squats: 30 Seconds
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Squats are your go-to for legs. The minimum range of motion is 90 degrees; but if you can safely go lower than that, go for it! It's perfectly fine to start off with no weight, but if you feel confident that you can do 30 seconds of reps with some weight, you're welcome to it. You can also modify with squat jumps instead of adding weight.
Back Lunges to High Knees/Jumps: 15 Seconds Each Side
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Starting with your feet hip-width apart, step your right foot back as far as you comfortably can, bend your front knee and reach your right hand to the floor. In one motion, pick up your chest, put all your weight on your front leg, and swing your back knee up to your chest while bringing your opposing hand up by your face (like you're running). Once you're comfortable with this, you can turn this into a jump—push off your front foot when you swing your knee forward.
Push-ups: 30 Seconds
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Make sure your core is tight and your chest touches the ground first—not your belly or your hips. If you don't quite have the strength to lift yourself up once your chest touches the ground, it's OK to lower your knees to the floor, then lift, and then return to your push-up position.
Shoulder Taps: 30 Seconds
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Start in a plank position on your hands (the top of a push-up), take one hand off the ground and tap your opposite shoulder, bring that hand back down to the ground, and do the same thing with the other hand.
Side Lunges: 30 Seconds
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Start with your feet hip-width apart and step your right leg out directly to the side as far as you can. Keeping your trail leg straight, bend and lean over your right leg, with your chest up and your hands outstretched for balance. Bring your right foot back to under your hips and repeat the movement on the other leg.
Side Planks: 15 Seconds Each Side
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Lie on your right side with your legs straight and stacked on top of one another. Bend your right elbow and place in directly under your right shoulder. Engage your core and lift your legs and hips off the ground. Hold for 15 seconds and then lower down. Repeat on the other side. As your core gains strength, 15 seconds will seem easy. Push yourself and try for 30, 45 or 60 seconds.
Leg Lifts: 30 Seconds
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Lie flat on your back with your feet a few inches off the ground. Keeping your legs straight, lift them up to a 90-degree angle. Then slowly lower down to the beginning position.
V-Ups: 30 Seconds
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Lie flat on your back with your feet a few inches off the ground and arms straight out over your head. Keeping your legs straight, lift them up to 90 degrees. At the same time lift your arms and torso off the ground. Touch your hands and feet and then lower to starting position.
Rest and Repeat
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Repeat the whole circuit one more time.
Burpee, Push-up, Shoulder Tap, Jump: 1 Minute
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This move utilizes all your muslces. Start standing with feet hip-width apart, then drop to a squat position with your hands flat on the ground. In one smooth motion, thrust your legs back and land softly in a plank position. From here do one push-up to a right-side shoulder tap and then do another push-up to a left-side shoulder tap. In one move, jump back to a squat position, jump up, return to standing, and repeat. Rest for 30 seconds and repeat two more times.
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