This took me 26 minutes to get through. How long will it take YOU to do it?
This workout works for both beginners and advanced exercisers. You don’t need any equipment–just a pair of supportive athletic shoes and some kind of ledge, bench or chair (for the incline/decline push-ups and triceps dips).
Do this 10-step sequence 3 times in a row.
You can take 30 seconds-1 minute break in between exercises, but only as needed. Hopefully you can plow through the list, then take a couple minutes break before starting the list again.
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1) Ab plank–hold for 45 seconds
2) Regular push-ups–20 reps
3) Stand up and do jumping jacks for 1 minute
4) Incline push-ups (hopefully you have a bench or something you can do these with)–20 reps
5) Ab plank again–hold for 45 seconds
6) Superman– Here is a great instructional video:
http://www.youtube.com/watch?v=TzhAXUA4TdI ….I’m happy with you just doing 15 reps of the first move in the video, but if you can do the other 2 moves as well–bonus points for you!
7) Triceps dips (Use a bench or wide, sturdy chair)–15 reps
8 ) Squats (using only your body weight), 20 reps
9) Decline push-ups (put your feet up on a sturdy bench or platform)-20 reps
10) High-knees: Jog in place bringing your knees up to waist height. 1 minute.
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Here are my times from April 7, 2012:
The 1st set took me 7 minutes and 2 seconds to complete.
(I took 1 minute break.)
2nd set took me 7 minutes and 44 seconds to complete.
(Another 1 minute break.)
3rd set took me 9 minutes and 2 seconds.
Total: 25 minutes and 48 seconds to get through all 3 sets.
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Let me know how it goes!
Kat
Photo by Ray Thomas
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