Just because youre not working for alongtime doesnt mean you wont be dripping by the time youre done.
Because hey, when theres only 16 minutes to spareyeah, thats how long this workout takesits time topush.
The Workout:
There are two circuits, and you’ll do each one twice.
The second kicks the intensity into high gear.
Remember to always listen to your body and take a break when you need one.
Now let’s get started!
Circuit #1
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Perform each exercise for 30 seconds before immediately moving on to the next one.
And check out the Instagram video above to see a quick demo of each exercise.
Air Squat
Start with your feet hip-width apart.
Keep your chest up and weight in your heels.
Then return to standing, squeezing your glutes at the top.
Repeat as quickly as it’s possible for you to for 30 seconds.
Fast Feet
Start with your feet hip-width apart and keep a slight bend in your knees.
Keep abs tight and move as quickly as you’re free to for 30 seconds.
3.Mountain Climber With A Twist
Start in high plank position with your wrists directly under shoulders.
Hop right foot in, bringing your right knee to meet your left elbow for the twist.
Alternate feet as quickly as you’ve got the option to for 30 seconds.
4.Lateral Drop Squat
Start standing with your legs together.
Stand up and bring left foot back to meet the right.
Now repeat on the opposite side.
Continue alternating sides as quickly as it’s possible for you to for 30 seconds.
Modified Split Lunge
Start standing.
Jump up and land with right leg forward and your left leg back, both forming 90-degree angles.
Jump feet back in to center.
Jump into split lunge again with the opposite foot in front.
Now jump feet back in to center.
Continue switching as quickly as it’s possible for you to for 30 seconds.
Plank Up
Start in forearm plank position.
Return to start, and repeat as quickly as you’ve got the option to for 30 seconds.
Repeat the entire circuit one more time, then you have a 60-second break.
Grab some water and towel off before you roll the final push.
Circuit #2
Perform each exercise for 30 seconds before immediately moving on to the next one.
The goal here is speed, but keep your form in check.
And check out the Instagram video above to see a quick demo of each exercise.
Plank Row To Plank Jack
Start in a high plank position.
Then hop both feet out to the sides, like you are doing a jumping jack.
Return to start, and start over with the row.
Alternate between the two as quickly as you’re free to for 30 seconds.
Frogger Burpees
Start standing with your feet hip-width apart.
Immediately jump feet forward so they land on the outside of your hands.
Single-Leg Deadlift + Knee Ups
Start standing with your weight in your right leg and right knee slightly bent.
Reverse Lunge to Hop
Start standing with feet hip-width apart.
Step your left leg back and bend both knees lowering into a reverse lunge.
Repeat as quickly as you might ON THIS SIDE ONLY for 30 seconds.
Skaters
Start standing with your feet hip-width apart and knees slightly bent.
Lean forward slightly and leap to your right.
Land on your right foot only and sweep your left foot diagonally behind your right.
Now leap to the left and bring your right food behind you.
Hop back and forth as quickly as it’s possible for you to for 30 seconds.
Repeat this circuit one more time!
Photo Credit: Jacob Lund/Stocksy
