Workout #4: Try My Hardest

Adult  Fitness Workout # 4:   

50 seconds on & 30 seconds rest for 3 rounds

Don’t forget to stretch and warm up before and after. Drink lots of water.

Prisoner Jacks (jumping jacks with hands behind your head, in low squat)

Simplified:  Lower arms to sides, light on jump            

Advanced: Stay as low as possible

Pendulums (hands to the floor, butt in the air, kick legs side to side, like a pendulum)

Simplified: Go to elbows if necessary, raise & lower legs

Advanced: Maximum effort, no pauses

Sleeping Crabs (laying flat on the floor, arms to sides, push up to all 4s, lifting butt off the floor, reach opposite arm to opposite leg, lower and repeat other side)

Simplified: Go slow, leave out arm lift if necessary

Advanced: Go from laying flat to lift, reach for toes

Run High Knees w Get Down (run with high knees 5 seconds, drop to the floor, full body, get up as quickly as you can, repeat)

Simplified: Lift alternating legs, lower to floor, get up, repeat

Advanced: Run with knees moving in and out

4 Point Plank Taps (hold a plank, tap R arm to the side, then L arm to the side, tap R leg to side then L leg)

Simplified: Don’t tap, go to elbows, hold and break

Advanced: Add shoulder or bum tap before side tap

30 minute Holiday Cardio Blast

Burn off those extra Holiday calories before or after they are consumed with this short 30 min Cardio Blast:

Step 1: Turn on your favorite upbeat holiday music.
Step 2: Stretch all major muscle groups for about 5 minutes.
Step 3: Do each exercise for 45 seconds straight and then take a 15 second rest. Repeat the entire workout twice.Keep track of how many you do and try to beat that number by 1 or 2 in your next round.
                                1. Jumping Jacks
                         2. Alternating Lunges
                         3. Push Ups
                         4. Plank
                         5. Hip Bridge
                         6. Run High Knees
                         7. Crunches
                         8. Chair Dips
                         9. Side Leg Lifts
                         10.  Basic Burpees

Step 4: Stretch all major muscle groups for about 5 minutes.

This Is Only Thirty Minutes!!

YOU CAN DO THIS!