Pumped Up Kicks Workout – Routine 1 of the 12 Workouts of Christmas! "BODY WEIGHT ALT"

Workout Breakdown

Time: 16 MinsWorkout Type: Interval trainingExercises: 6

• FROG JUMPS & PRESS UPS?
• CLEAN & PRESS + SQUAT & PRESS?
• AROUND THE WORLD + SQUAT?
• SWITCH LUNGE & TWIST?
• ELEVATED PUSH UP?
• OBLIQUE & LEG LIFTS?

Get your gear for this workout here:

• PROTEIN & FAT LOSSGet your supplements here
• INTERVAL TIMERGet your equipment here
• PINK SAND BAGGet your equipment here
• FITNESS BALLGet your equipment here
• DIP STATIONGet your equipment here

Instructions:

Including the ab bonus this workout will take you 16 minutes total. Set your timers for 30/10 and do each exercise twice through back to back. For the abs bonus set your timers for 50/10 x 3 rounds. Please remember that you will be also doing 2 rounds of skipping skipping between each exercise. Watch the videos from beginning to end to see the flow of the routine and to watch Lisa-Marie explain the workout tutorials and modifications for beginners and those of you at home without the equipment. Have fun and push hard! Post your scores in the comments below. Help support BR by liking this post :)

1) Frog Jumps/Press Ups - 5/5
2) High Knees Skipping - 80/95
3) Clean Press/Squat & Press - 5/5
4) High Knees Skipping - 78/78
5) Around the World & Squat - 5/7
6) High Knees Skipping - 70/77
7) Switch Lunge (with 10 lb weighted vest) - 8/8
8) High Knees Skipping - 80/80
9) Elevated Push Ups (with 10 lb weighted vest) - 13/14
10) High Knees Skipping - 80/80
11) Oblique & Leg Lefts - 10/10

Bonus SEXY ABS:
1) Side Plank Knee to Elbow (L) - 24
2) Leg Raises - 18
3) Side Plank Knee to Elbow (R) - 24