This workout is such a quick and effective way to burn fat and tone muscles whilst also improving strength, power and coordination. It is combines both strength and cardio for full body intensity to condition the heart and elevate that metabolism!
Added bonus; it requires minimal space and no equipment!
Here is a description of each of the exercises.
Note: that last move is a beginner modification for the first move.
Perform each move for 30 seconds. Complete 4 sets with a 1 minute rest in between each set.
Wide to Narrow Squat Jump
Feet start in a wide, sumo squat stance, with toes pointed outwards at a 45 degree angle (or whatever feels comfortable for you). Jump up, bending through the knees and lifting up through the toes. Whilst in the air you need to position your legs and hips in to a regular squat position (knees slightly bent, hip width apart with toes at a 90 degree angle).
When performing plyometric (or jumping) exercises it is important to stay on your toes and land as lightly as possible. When landing you need to bend at the knees in a fluid motion (no jarring!) in order to disperse the impact and prevent injury. Core should be engaged throughout (lifting up through the pelvis).
Beginner modification: See last move in clip
Similar to the first move, however a jump is added in between each position to allow you to set for the next position. (it requires less power and speed)
Plank Jack Burpee
Begin in full plank position. Jump feet so they are hip width apart and back into plank position. Then jump feet in towards your hands and up into standing position.
It is important to really focus on keeping that core in tight throughout, in order to support that lower back. Do not let those hips drop and avoid rounding at the shoulders.
Beginners may perform this move with hands up against a wall or a bench or without the pushup (knee to elbow plank).
Start in full plank position. Bring your knee towards your elbow, whilst bringing your chest towards the ground. Pushup back to plank position.
Keep those hips lifted throughout. If your back does not feel supported, revert to beginner modifications.
Side Step Taps
Side gallop for three counts one side pushing off the outside the leg (with knee slightly bent) and back to the other.
Watch out for twisting at the knee joint, land lightly on the knees and keep them slightly bent.
Happy Sweating 🙂