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