Are you ready for a killer total body workout?
My wife texted me the other day for an intense workout that would push her to the limit and be done in less than 25 minutes and this is what I shared with her.
Each of these exercises can be modified, the important part is that you just keep moving!
Want to really push yourself? Try to do 3 rounds in about 30 minutes. I dare you!
-a box to jump on (or even a bottom stair)
–mat or towel if you aren’t on a carpeted surface
–kettlebell (10 pounds for beginners, 20+ pounds for intermediate, 30+ pounds for advanced)
-set of dumbbells (5 pounds for beginners, 10+ pounds for intermediate, 30+ pounds for advanced)
25 Box Jumps
With both feet on the ground, facing the box, bend at your knees and jump high into the hair. Land on the box and then jump back down. Do 25 as quickly as possible.
*Don’t have a box? Use the bottom step to a flight of stairs, a step, or just vertically jump as high as you can.
Either on your feet or on your knees. Pump out 25 as quickly as possible.
25 Kettlebell Swings
Using a kettlebell (10 pounds for beginners, 20+ pounds for intermediate, 30+ pounds for advanced), swing the kettlebell down between your legs and then swing the bell up to chest level by exploding with your hips, all while tightening your core by locking out your knees, pulling up your thighs, and tightening your gluts and your abs. Then swing the kettlebell back down between your legs and repeat.
25 Walking Lunges
Alternating legs each time, take a large step forward and bring your hips down to the floor until both legs are almost at a 90 degree angle. Make sure that your front knee is directly over your ankle. Push off with your back foot and bring it to the front, repeating the process until your have completed 25 lunges.
Challenge yourself: hold dumbbells in your hands while lunging.
25 Bicycle Crunches
Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (dont clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (don’t let it touch the ground).
Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg- that’s one. 🙂 Repeat 25 more times.
25 Overhead Presses
Using dumbbells, hold one in each hand and raise arms over your head, bent at the elbows at a 90 degree angle. Raise dumbbells up until arms are straight. Bring back down to a 90 degree angle. Repeat 25 times. Make sure to engage your core by keeping your abs tight.
Lying face-down on the floor, extend your arms straight out in front of you. Use your lower back muscles to lift your chest off the ground.
25 Air Squats- please use proper squat form!
Stand with feet hip-width apart and toes slightly turned out. Bend your knees and push your butt and hips out and down- like you are sitting down in a chair. Keep your weight on your heels and make sure that your knees don’t go past your toes. Sink down until your thighs are parallel to the ground (or lower if you can!), then straighten your legs and squeeze your butt to come back up.
Begin standing with your feet shoulder width apart. Lower your body into squatting position and place your hands down on the floor in front of you. Kick your legs out behind you, so you are in push up position. Lower your chest down and do a push-up, then kick your feet back into original position and jump back up to standing position.
25 Jumping Jacks
I hope that you know what jumping jacks are. 🙂
Challenge yourself: do 25 star jumps. To do a star jump, start with your arms down at your sides and your knees slightly bent. Jump up, extending both your arms and legs out into the air, making a star shape with your body.
Repeat the entire circuit for a crazy good workout.
Make it happen,
By Jared Beckstrand