Mix it up

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Be sure to start with a 5-10 minute warm-up so that your body is ready to work and respond!

*You can do this with a stationary bike or treadmill.

  • 10 minutes of cycling, walking fast on an incline, or running at a challenging pace.
  • Hop off and do: 10 push-ups; 10 power squats; 10 knees-to-elbow in plank; 10 plank jacks
  • 9 minutes at a challenging pace on choice of "machine".
  • Hop off and do: 10 push-ups; 10 power squats; 10 knees-to-elbow in plank; 10 plank jacks
  • 8 minutes at a challenging pace.
  • Hop off and do: 10 jump lunges; 10 dragon squats; 10 burpees with a push-up; 10 up-down-down-ups in plank, going from elbows to hands.
  • 7 minutes at a challenging pace.
  • Hop off and do: 10 jump lunges; 10 dragon squats; 10 burpees with a push-up; 10 up-down-down-ups in plank, going from elbows to hands.
  • 6 minutes at a challenging pace.
  • Hop off and do: 10 power squats; 10 jump lunges; 10 burpees with a push-up; 10 plank jacks; 10 up-down-down-ups in plank (elbows to hands); 10 dragon squats.
  • 5 minutes at a challenging pace.
  • Hop off and do: 10 power squats; 10 jump lunges; 10 burpees with a push-up; 10 plank jacks; 10 up-down-down-ups in plank (elbows to hands); 10 dragon squats.
  • 4 minutes at a challenging pace.
  • Hop off and do: 10 push-ups; 10 plank jacks; 10 burpees; 10 x 4-pulse squats w/half jump turn
  • 3 minutes at a challenging pace.
  • Hop off and do: 10 push-ups; 10 plank jacks; 10 burpees; 10 x 4-pulse squats w/half jump turn
  • 2 minutes at a challenging pace.
  • Hop off and do: 45 sec of high-knees; 15 sec of power squats; 45 sec of plank jacks; 15 sec of burpees
  • 1 minute at a challenging pace.
  • Hop off and do: 45 sec of high-knees; 15 sec of power squats; 45 sec of plank jacks; 15 sec of burpees

Pheww!  You are done!  Be sure to walk a bit to cool down.  This was a tough one. 

Continue to challenge yourself.  Get stronger physically and mentally.  Be well.  Stay well.  Choose happiness!

~MLC