Born this way workout

Sandbag Sumo Squat (left)

Round 1: 12, 12
Round 2: 10, 10


Sandbag Sumo Squat (right)
Round 1: 14, 12
Round 2: 11, 11


Plank Knee Touch

Round 1: 17, 16
Round 2: 16, 16
 
Sandbag Swing (left)

Round 1: 17, 17
Round 2: 17, 18
 
Sandbag Swing (right)
Round 1: 17, 13
Round 2: 15, 14
 

Side to Side Plank Jumps

Round 1: 46, 13
Round 2: 37, 36

One Leg Squat (left)
5, 5, 4
One Leg Squat (right)
5, 5, 4

Instructions:
This workout takes exactly 20 minutes and it is made up of three 4 minute parts. You will have to set your Interval Timer for 6 rounds of 10 and 30 second intervals ( a round is the 10 seconds of rest and 3o seconds of max. effort).  Your goal is to complete as many reps as possible for each exercise during the 30 second intervals. You will have 10 seconds to write your reps down.
In the first part of the workout you will be doing  Sandbag Sumo Squat – with the Sandbag on your left shoulder, Plank Knee Touches, and Sandbag Sumo Squat with the Sandbag on your right shoulder. You will repeat this sequence one more time.
In the second part you will be doing Sandbag Swing – with your left arm, plank side to side jumps, and Sandbag Swing – with your right arm. Repeat one more time.
In the third part you will be doing One Leg Squat & Side Kick – on your left leg, and One Leg Squat & Side Kick on your right leg. You will repeat this 3 times.
Now repeat the first and the second part one more time.


Zuzana's scores:
Sumo Squats with Sandbag – 16, 16, 15, 15, 15, 15, 14, 15
Plank Knee Touch – 16, 15, 15, 15,
Sandbag Swing – 16, 16, 15, 15, 15, 15, 15, 15
Side to Side Plank Jumps – 43, 42, 36, 35
One Leg Squat & Side Kick – 5, 5, 5, 4, 5, 4


You can see the exercises and easier variations for beginners in the workout video above so check that out. If you are interested in an extra boost you can do 12 minutes of interval skipping. Set your Interval Timer for 24 rounds of 10 and 20 second intervals. You will be skipping at a moderate pace during the 20 second intervals, but try to go for max. effort every other time. Skipping is one of the best exercises for burning fat and sculpting your body. In combination with moderate and high intensity intervals you have a super cardio session available to you at anytime at your own home with a $9 jump rope. Isn’t that inspiring?

Sandbag Squat

Plank Knee Touch

Sandbag Swing

Plank Side Jump

One Leg Squat and Side Kick