Day 15
Perform each exercise for 45
seconds resting for 15 seconds between and repeat entire circuit for a total
of 3 sets. You may take up to
1-2 minute rest between circuits as needed.
Burpee
- Combine upper- and lower-body explosive move. Begin in a standing position.
Drop into a squat position and place your hands on the ground. Kick your feet
back, while keeping your arms extended then perform a push-up. Immediately jump
your feet back in returning your feet to the squat position. Jump up from the
squat position.
Plank- Start by getting into a press up position. Bend your elbows
and rest your weight ono your forearms and not on your hands. Your body should
form a straight line from shoulders to ankles. Engage your core by sucking your
belly button into your spine. Hold
Reverse
Lunge Knee-Up - Begin by standing on one foot (think Karate Kid), then step
the opposite foot backwards into a reverse lunge. Powerfully push through the
front foot and bring the opposite knee towards the chest. Quickly step back
into a reverse lunge and repeat.
Shouder Taps -Start
in a push-up position. Lift up one hand to touch your opposite shoulder and
return to the start position. Alternate arms.
Sumo
Jump Squats Stand with your feet shoulder width apart and
slightly turned out, arms resting on your hips. Bend your knees, and plié, then
jump up explosively. Keep your core engaged. Land with control, lowering your
body back into the squat position to complete one rep.
Plank
Jacks - Holding a static plank is great for you core, but adding a jumping
jack motion with your feet pushes this move to a whole new level.
*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.
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