Day Four! Public Body's 12 Days of Fitness! Ho ho ho!
It’s day four of Public Body’s “12 Days of Fitness!”
On the 9th day of Christmas give this total body workout a whirl! All you need is your body and less than 30 minutes.
-Start each round with 90 seconds of jumping jacks.
-Skater jumps: PERFORM 6 REPS ON EACH SIDE. Start in a small squat. Jump sideways to the left, landing softly on your left leg staying as low as possible. Bring your right leg behind to your left ankle but don't let it touch the floor. Reverse direction by jumping to the right with your right leg. This completes one rep.
-Dive bomber pushups: PERFORM 3-6 REPS. Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V. Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling. Keep hands 2 to 3 inches wider than your shoulders and your knees and hips low but off the floor. Reverse the move, bringing your hips back toward the ceiling. That is one rep.
-Ab leg lifts: 90 SECONDS Lie on your back with your legs straight and raised toward the ceiling (90 degrees). Slowly lower your legs. Bring them down as far as you can while keeping your back flat against the floor. Don't just let gravity work for you. Make sure you're in control. Then raise your legs back up to the ceiling.
-Cross body mountain climbers: 90 SECONDS Start in a high plank position with shoulders stacked over elbows and elbows over wrists. Keeping your body flat, drive your right knee toward your left elbow then your left knee to your right elbow. That is one rep.
-Jumping lunges: PERFORM 6 REPS ON EACH SIDE. Start in a staggered stance lunge position with one leg bent forward in a 90 degree angle and the other bent behind you. Jump up explosively with your front leg, switch positions in the air and land with the opposite leg forward.
-Abdominal windshield-wipers: PERFORM 6 REPS ON EACH SIDE. Lie on your back on the floor and raise your legs raised straight up to the ceiling(90 degrees). Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor and raising the opposite hip slightly off the floor. Then return to center and drop your legs down to the other side. As you improve, bring your arms closer in to your body so they offer less stability.
-Tuck jumps: 6 REPS Start in a quarter squat. Push your hips back and lean forward, but keep your back flat. Put all your force and jump up explosively. As you jump into the air as high as you can, try to bring your knees to your chest. This is an advanced plyometric exercise. Squats or squat jumps are also an option.
-Single leg burpees: 6 REPS ON EACH SIDE (ALTERNATING) Begin in a standing position. Drop into a low squat position with your hands on the ground. Kick your feet back into a pushup (high plank) position keeping one leg raised off the ground by a few inches. Lower your chest to and from the ground to complete a pushup. Jump your feet in to return to the squat position. Jump up from the squat position.
Perform the circuit for 3-5 rounds with a one minute rest in between rounds!
Stay hot and awesome!