Warm up with light cardio (jumping jacks, running in place, dynamic stretching)
Perform workout A for as many rounds as you can in 5 minutes, then proceed to workout B and do the same. Rest for 1-5 minutes, then repeat. (A, B, rest, A, B)
Workout A)
- 10 Jump lunges
- Instruction: start in the lunge position, then explode upwards and swap feet and land in the lunge position. Repeat. 1 rep
- To increase the difficulty wear a backpack with as much weight as you want
- 10 lateral raise
- Instruction: start with hands by your sides, then raise them out to your side to form a “T”, pause, then bring them back down… 1 rep
- To decrease the difficulty use no weight but focus on contracting your traps and deltoids
- To increase the difficulty hold a textbook in either hand, or a cloth grocery bag loaded with books
- 10 feet elevated push up
- Instruction: This is a push up but your feet are elevated such as on a chair or a coffee table
- To decrease the difficulty bring your feet down, or change to knees push up
- To increase the difficulty elevate your feet further on a table or on a wall
Workout B)
- 10 leg raises
- Instruction: Laying flat on the ground, raise your legs so they point upwards
- To decrease the difficulty place your hands under your butt
- To increase the difficulty hold hands over your head, do not let your feet touch the ground between reps
- 10 table rows
- Instruction: Find a table and lay underneath. Reach up and grip the edge of the table with your hands and pull your chest to the table.
- To decrease the difficulty find a taller table or bring your feet closer to the table edge
- To increase difficulty find a shorter table or elevate your feet
- 20 push ups
- Instruction: any modification is fine
- To decrease difficulty put your knees on the ground and keep your hips straight
- To increase difficulty place your hands close together