I have an amazing full body workout for you today.
I love countdown workouts because you can set the time to suit your schedule and fitness level.
If you only have 10 minutes to spare, you’ll still get a great workout. I recommend doing as many rounds as you can in 12 minutes.
The exercises focus on large muscle groups for the lower and upper body as well as cardio.
As always, the beginner version is included and the entire workout details are below:
Keep track of your time on a clock, Gymboss Interval Timer or stop watch if you have one.
Perform the following 5 exercises one after the other until 12 minutes have passed.
Perform 20 repetitions (or as many repetitions that suit your fitness level) for each exercise before moving on to the next one.
Doing all 5 exercises counts as 1 set (round). Record the number of sets or rounds that you complete in 12 minutes.
If you have the time or energy to do more, then go for it. Beginners can choose to perform fewer repetitions.
Just listen to your body and adjust the intensity as needed by reducing the workout time, number of repetitions, and modifying the exercises.
Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards.
You can find some easy stretches in my previous stretching routine here:
1. Single Leg Skater Jump (Left Leg):
This exercise targets the glutes (bum) of the supporting leg as well as the legs. The jump adds an element of power and cardio, to help strengthen the lower body. Make sure that you bend the knee down to touch the floor as opposed to bending from the waist. You should feel the leg and bum burning!
2. Single Leg Skater Jump (Right Leg)
3. Dive Bomber Push-Up:
This exercise is very advanced and should only be done if you are well conditioned; otherwise you run the risk of hurting your shoulders. This is an amazing exercise to sculpt your arms, chest, and shoulders. It also activates your core, which includes the lower back muscles.
4. Jumping Jacks:
This a good traditional cardio exercise to elevate your heart rate. It also targets the muscles in your calves.
5. Diagonal Plank Knee Tucks:
This is a great core exercise that also targets your shoulders. Make sure that you always suck in your belly button throughout the exercise and keep breathing. Your body should remain flat and neutral.
All 5 exercises count as 1 round (set).
Keep track of the number of sets or rounds that you complete so that you can try to beat your score the next time around.
It’s all about steady progression.