WorkOut #7: The Funeral

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

(Standing with feet shoulder width apart, place your hands on the floor in front of you, pop your feet out behind you so that you are in a plank position, do 1 push-up, jump your feet back in and push off the floor, arms reaching for the sky with a slight jump.)

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