Try a 30 minute XT circuit similar to the one we did this morning at Sunrise Bootcamp and you will find what you are looking for. Mix and match the exercises but be sure to include upper, lower, core and cardio sets in the mix.
Warm up for a minimum of 10 minutes first and finish with a cooldown stretch at the end...
Perform as many rounds of the following within 30 minutes:
- 20 Jack Squats- jump into a wide deep squat, then jump back to the middle for a narrow squat (that counts as one). *Easier, step rather than jump.
- 20 Push Ups
- 20 Split Squat Jumps- Start in a deep lunge position then jump and switch legs to lunge on the other side (20 on each leg). *Easier, step rather than jump.
- 20 Bench Dips
- 20 Scissor Kicks on back- switch legs quickly like a flutter kick while maintaining neutral spine. *Easier, larger kick or bent knees.
- 20 Pull Ups, Assisted Pull Ups or Tubing Pull Downs
- 200 Jump Ropes
There are a million varieties to this style of workout. Mix it up, have fun, work hard but never compromise form!!! Perfect posture first...