{45/15 interval workout 1}

45/15  Interval workout 1 - all body wt

 

*for explanation of workout moves (in italics) & modifications, please refer to the {explanations & modifications} tab above. Or YouTube moves.

Overview:  This interval workout is all body weight and has lots of cardio. Each exercise is repeated continuously for 45 seconds followed by 15 seconds of rest. Total round time is 10 minutes. Do 3 rounds total.  For any extra challenge, increase the work time to 60 seconds followed by 15 seconds of rest.

Timer: 45 secs work/15 secs rest x 10 or 60 secs work/15 secs rest x10

 Mod: only do 1 or 2 rounds

Equipment:  A mat 

Workout -  45/15x10 or 60/15x10

Warm up:

1 min jumping jacks

1 min  jump rope

1 min high knees

Repeat

1. Burpee, jump forward, jump back, burpee

2. 10 crab toe touches, 10 spiderman planks or spiderman push ups

3. Lunge right, lunge left, 2 squat jacks

4. Plank, kick leg under body and touch it with opposite hand, return to plank, push up, kick opposite leg and touch, return to plank, push up

5. 10 high knees ,10 mountain climbers

6. Straight leg sit up to touch toes (toes touches), reverse curl

7. Around the world - jump forward, jump right, jump back, jump left,  reverse

8. 10 plank shoulder taps, to elbow plank, 10 alternating elbow side planks with dips

9. 10 wide mountain climbers, 10 tuck jumps

10.  Push up, keep feet fixed and walk hands 90º, pull right knee in then left knee in, walk hand back to starting position, repeat.

Repeat x3

*Message me on FB with any questions!

Get.STRONGER ~ ♥ JenG

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