The Workout

Warm Up

Stair step machine: Moderate pace. Duration: 3 minutes.

Body Weight Blast

You will go through this 10-exercise circuit three times, with a 3-minute rest in between each circuit. Perform 10 reps of each exercise at a challenging pace.

No. Exercise Instructions  
1 Squats Position feet shoulder-width apart, hips back, weight in your heels. Squat like you’re sitting in a chair—knees shouldn’t go past your toes.
2 Squat Jumps Position feet shoulder-width apart. Squat down keeping hips back and weight in heels. Explode up into a jump. Land in squat position and repeat.
3 Pushups Place hands below shoulders with fingers pointing forward. Engage your core so that your whole body moves in one line. Bend your arms, lowering your chest to the floor. Push back up. Drop down to knees to modify.
4 Jumping Jacks Stand with your feet together and hands by your side. Simultaneously jump your feet out wider than hips and raise your arms above your head. Jump back to the start and repeat.
5 Tricep Dips Sitting on the ground or a bench, position your hands outside hips with fingers facing your body. Place feet in front, knees bent. Lift glutes off the ground or scoot off the bench. Now, bend your elbows to lower your body down and press back up. Elbows should stay pointing backward.
6 High Knees Jog in place, bringing knees up to waist height.
7 Plank Walk Assume pushup position, hands directly beneath shoulders. Keep back straight. Lower down onto forearms and push back up. Alternate the leading arm.
8 Mountain Climbers Place hands directly beneath shoulders. Keep back straight. Bring knees up to chest at rapid pace.
9 Supermans Lie face down with arms stretched in front of you. Lift chest, arms and legs simultaneously to engage the lower back muscles. Release and repeat.
10 Burpees Start standing. Squat down, place hands on the floor, then jump feet back into plank position. Jump feet up to hands, then jump straight up into the air with arms overhead.

Cool Down

Walk 3 minutes