- Always warm up for a few minutes before doing these exercises.
- Do each exercise for 45 seconds.
- Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)
- Repeat circuit 3 times for a total of 15 minutes.
- Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.
- Some of the exercises you may only be able to do for 20-30 seconds and need a longer rest time. That is perfectly fine! I promise if you continue to push yourself, your time will increase as you go.
- Side to side lunge hops
- Elbow Taps
- Russian Kicks
- Plank toe taps
- Bronco Kicks
Side to side lung hops:
Stand with both feet facing forward. Hop your left leg out and bend your knee (keeping it behind your toes) to come into a side lunge. Keep your chest up and bring your right hand down to tap your left foot. Jump up and repeat with your other side.
Elbow Taps:
Keep your core tight and lift your legs and shoulder blades off the floor. Put your hands in the center of your chest one over the other. Tap your left elbow to the side and touch the floor. Repeat with your right side.
Russian Kicks:
Sit down in the crab position. The body weight is on the hands. Brace your abs and alternate your legs kicking in the air. Don’t let your butt touch the ground.
Modify: Start with a lower speed and without jumping, slowly alternate lifting your legs in the air.
Plank Toe Taps:
Start in a plank position. Lift your left foot, tap your toe out to the side and then return to center. Repeat with your right leg.
Bronco Kicks:
Start by placing your hands on the floor below your shoulders. Hop bringing your feet up towards your butt and alternate sides.
Modify: Do standing side to side jumping.