![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/bird-dog.jpg?fit=300%2C300&ssl=1)
Workout Focus: Full Body, Endurance
You Need: a timer or stopwatch
Stability training: Cool down with 60s of Bird Dogs.
Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction.
>> quick link back to the Rocktober Challenge Home page
The Power Jam Workout:
Do each exercise or combo for 90 seconds, then rest for 30 seconds.
- 3 Squat jumps + 3 Forward leanover lunges
- Burpees
- 10 Mountain climbers + 2 push-ups
- 5 Jumping jacks + 20 High knees
- Skater Jumps
Repeat all! (2 Rounds total)
Finish: Try the “How to Stretch Everything in 8 Minutes” video!
Printable: 2016-10-15-powerjam
Explanations and Modifications
To make this easier: Reduce work time to 60s; elevate your hands for mountain climbers/push-ups; swap Skater Strides instead of Skater Jumps.
To make this harder: Increase work time to a full 2 minute jam / 30s rest