INSTRUCTIONS:
I completed this workout in 22 minutes and 58 seconds. There are 5 rounds of 5 exercises that you will go through back to back with as little break as possible. Set your Interval Timer as a stop watch and hit it.
1. Ninja Jumps – 5 reps
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Start on your knees. I prefer to kneel on my exercise mat. Get ready to force your body up into. It is a dynamic movement and you will have to engage every muscle in your body.
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Jump up and land on your feet into a squat. As soon as you land, jump up again and tuck your knees in. This counts as 1 rep. Complete 5 reps of Ninja Jumps.
2. Elevated Bridge Leg Lift – 10 reps on each leg
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Lay on your back and put the heels of your feet up on a chair. Lift your hips up to get your body in a line. Lift one of your extended legs up with your toes pointed and knee locked. Drive the leg as far as your flexibility allows you. Do 10 reps on each leg.
3. Dynamic Push Ups – 5 reps
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Start in a plank position with your body completely rigid.
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Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.
4. One Arm, One Leg Bridge – 20 reps total
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Lay on your back with one knee bend. Sit up and push off of the standing foot while supporting yourself with your arm on the same side and push your hips up. This counts as 1 rep. Complete 20 reps total by switching the sides after each rep.
5. One Leg Burpees – 5 reps on each leg
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Start by standing on one leg. Bent over and place your hands on the floor in front of you. Jump with your foot back into a one leg plank position. Jump with your foot forward towards your hands and then jump up reaching with your arms towards the sky. This counts as 1 rep. Compete 5 reps of One Leg Burpees on each leg.
Diet:
6:00: Bell pepper and blackbean omelet
9:00: Mint chocolate chip protein shake, 1/2 cup green beans
12:00: Baked apple pie oatmeal
3:00: Moroccan chicken with butternut squash, 1 cup green beans
6:00: Cauliflower soup
9:00: Protein shake
Bell pepper and black bean omelet
- 3/4 cup liquid egg whites
- 1/4 cup chopped green bell pepper
- 1/2 cup black beans
- 2 tbs cottage cheese
- 1/2 carrot
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