Adult Fitness Workout # 7:
50 seconds on & 30 seconds rest for 3 rounds
Don’t forget to stretch and warm up before and after. Drink lots of water.
Standing Cross Kicks
(Standing with your feet slightly wider than shoulder width apart, kick your left leg into the air diagonally to the right and reach for your toes with your right hand. Repeat other leg.)
Simplified: Lift leg only as high as possible
Advanced: Add center squat
Rotating Arm Circles in Center Squat
(Standing with feet shoulder width apart, extend arms directly out to your sides so that your wrists line up with your shoulders, begin rotating your arms in small tight circles. Change direction with each round.)
Simplified: Don’t do squat, lower arms when necessary
Advanced: Jump with alternating high knees
Basic Burpees
Simplified: Go slow and lower one limb at a time, raise and reach up
Advanced: Add plank jack & push up to make it a dynamic burpee
Air Jacks
(When doing jumping jacks come completely off the floor during the legs apart portion.)
Simplified: Stay on the floor
Advanced: Make them explosive by starting from a low squat
Spiderman Planks
(Start on the floor in a plank position, keeping yourself as centered as possible, reach your right hand up and your left foot comes as close to your left arm as possible. You will create the spiderman climbing effect. Return to start and do the other side. Keep core tight the entire time.)
Simplified: Hold regular plank, try arms only on legs only
Advanced: Go hard or go home
