Workout Focus: Hi-Low Workout- upper body, core, endurance
You Need: a mat; a timer or stopwatch
Intensity: moderate to intense
Suggested Warmup: 20x half squats | 20x walking lunges |20 good mornings | arm circles forward and backward for 20s each | 20 wall push-ups | 1 minute of light jogging or jumping jacks in place… or try the full dynamic warmup routine.
All-Star Up and Down Workout
Do each strength move for 50s with a 10s break. Do High Knees for 30 seconds, then straight into the next strength move. Repeat the following 9.5 minute circuit twice through:
- 30s High Knees
- Power Push-ups | High Knees
- Bicycles | High Knees
- Body Touch Planks | High Knees
- Bear Crawls | High Knees
- Penguins | High Knees
- Roll-Ups | High Knees
Rest 1 minute
Finish: Finish by stretching – try the CoreBuilder stretching routine for this one as it has some good upper body stretches built in!
Explanations & Modifications
To make this easier: Increase rest time; do all push-ups from a table-top position or from the knees; do only one round and try to build up to doing 2 rounds the next time you try.
To make this harder: Increase high knees to 45 or 60s; do an extra round.