Perform each exercise for 12
reps consecutively. Once you finished your first set rest for 1-2 min and
repeat for a total of 4 sets.
Burpee - 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.
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. (12 reps each leg)
Plyo Push
up - Begin in a standard push-up position with elbows bent at 90 degrees
and tucked close to the body. Now push it with enough force to jump the hands
off the ground and quickly clap together before landing. This one might be best
to practice from the knees with the goal of working towards doing them from the
toes.
Speed Skaters - Start with feet together and jump to the right,
landing on the right foot. Immediately take another lateral jump to the
left. Keep jumping from side to side, keeping the jumps low to the floor
and swinging the arms to add intensity. Jump as far as you can each time.
(12 reps each leg)
*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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