Yep, its pretty much a workout that does it all.
The best part about it?
Want to get in a workout but have less than a half hour?
Katie Thompson
Heres what you gotta get started.
Don’t forget to warm up before jumping in!
Do each move for 30 seconds.
Rest 15 seconds at the end of the circuit.
Do the circuit three times.
Thruster
Skater Hop
Stand with your feet shoulder-width apart.
Swing your arms across your body to help you jump farther.
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
Jump back to the left, landing on your left foot.
make a run at jump as far and as fast as you might while staying balanced.
Continue for 30 seconds.
Then slowly lower them back to start.
Continue, alternating between forward and lateral raises, for 30 seconds.
Take a big step (about two feet) out to the right.
Your left leg should stay straight.
Pause for a second, and then push off your right leg to return to start.
Continue for 30 seconds.
Jump your feet out and in like jumping jacks.
Try not to let your butt and hips bounce as you jump.
Slowly curl the weights toward your shoulders, squeezing your biceps.
Keep your palms facing each other and your elbows close to your sides.
Slowly lower the weights back to start.
Keep your back flat.
(If your hamstrings are tight, you may not be able to reach as far.)
Bring your left leg back down, pause, and squeeze your butt.
Your right knee should be above your right foot and your butt and core should be engaged.
Push through the heel of your right foot to stand.
Lunge Jump
Stand with your feet together.
Your right knee should be above your right foot, and your butt and core should be engaged.
Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
Bend your elbows and lower your body to the floor.
Drop to your knees if needed (keep your core engaged even in the modified position).
Push through the palms of your hands to straighten your arms.
Keep your abs and butt tight to prevent your hips from rocking.
Keeping your elbow in place, straighten your right arm completely, pressing it back and up.
Repeat with your left arm.
Continue, alternating sides, for 30 seconds.
High Knees
Stand with your feet hip-width apart.
Run in place, bringing your knees to your chest as high as possible while pumping your arms.
Keep your chest lifted, core engaged, and land lightly on the balls of your feet.
The quicker you move, the more challenging this will be.
Slowly bend your elbows to lower both weights toward your head.
Pause and squeeze your glutes, then slowly lower your hips and your arms simultaneously to return to start.
