Here is an effective 9 minute work-out that anyone can do, at their own level.
You have 9 minutes! NO. MORE. EXCUSES.
Stretch…
Then, set your timer for 9 minutes.
You are going to work for 30 seconds, push yourself as much as you can and then rest during the next 30 seconds.
You are going to repeat this pattern for 3 rounds.
The math: 30 seconds rest, 30 seconds work= 1 minute per exercise x 3 exercises= 3 minutes, 3 exercises x 3 rounds= 9 minutes
When the timer starts get ready, at the 30 second mark, start:
*Wide Squats with Hip Thrust ( standing with feet turned out and wider than hip width apart, squat down and stand and clench the buttocks)(Challenge: add a small jump when you come up, Sumo Jumps)
*Jumping Jacks (Challenge: Touch the floor between each jack, Explosive Jacks)
*Plank (hold body flat as a plank of wood and keep feet shoulder width apart and arms lined up with shoulders) (Challenge: Bring your knees one at a time up to the coordinating knee, Plank Crunch)
Squats: legs, buttocks ~ strength training
Jumping Jacks: whole body ~ cardio
Plank: arms and core ~ strength training
