06/23/2012
Total Body Workout for Sarah - Sarah's going to be doing an intense 77 days of trekking and canoeing in New Zealand and asked me for some exercise ideas. Here's a high intensity total body workout I created for her that requires no equipment. Go for it!
1. High knees. Run in place lifting knees toward chest as high as possible. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.
2. Push-up to T-stand (side plank) 20x total, alternating sides.
3. Low jacks. Bend knees, place hands behind head, keep back straight. The lower you bend your knees, the more intense the exercise. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.
4. Side plank lifts 25x each side. Bottom hand under shoulder, top hand behind head. Feet staggered with top foot in front of bottom foot.
5. Squat jumps. Do a chair squat shooting your hips backward as you bend your knees and touch the floor. Jump up and raise both arms overhead. Land toe, ball, heel and bend your knees to make the landing soft. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.
6. Single leg shoulder bridge and toe touch 25x each side. Lie on back with 1 knee bent, foot flat on the floor, and other leg extended so it's parallel to the ground. Lift hips up so you are in a shoulder bridge. Lift extended leg straight up toward ceiling. Lower hips to floor, keeping leg lifted straight up toward ceiling, then lift upper body off floor and reach hands toward toes of straight leg. Finish the rep by lowering straight leg down to floor.
7. Mountain climbers. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.
8. Supine (face up) plank with alternating straight leg lifts 20x. Hips lifted, core on, straight line from chest to feet, hands under shoulders.
9. Speed skaters. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.
10. Walking plank 1:00
