I haven't worked out in 10 days due to Christmas coming early, getting sick and doing some travelling. It just never worked out - which is pretty rare for me, I do try to fit it in when I can.  Especially when you only need 15 minutes to get a solid workout in.

Back at it today though.  Definitely felt the first three minutes as my body remembered how to work.  I struggled with the push ups, which are a strength of mine.  

Let me know how it works for you!
TOTAL WORKOUT TIME:
27 minutes or
13.5 minutes per circuit


Circuit 1
30 second intervals with 10 seconds of rest.
1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of skipping.  For the first round of skipping do regular skipping (for a calf workout), the second round do high knees.

2 frog jumps, then 2 push ups.  Add difficulty by bringing your elbows to your sides! (remember do this exercise for two intervals before moving on!)

2 rounds of skipping

Squat with weighted shoulder presses (hands at shoulders, press hands overhead towards the sky). Hands lower back to shoulders.  Squat.  Bring your weights down to floor while squatting down.  Come back to starting position.  Do this round twice!

2 rounds of skipping

Elevated Push Ups (feet on a stable raised object - such as a couch or chair).  Do two intervals!

2 rounds of skipping

Chair Knee Raises with Squats.  Stand on one side of a chair, step the leg closest to chair up onto chair.  Bring other knee up towards chest.  Step back down to ground.  Squat.  On the 2nd round do the other leg.

2 rounds of skipping

Lunge Jumps

2 rounds of skipping.

Circuit 2
30 second intervals with 10 seconds of rest.1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of jumping jacks.  For the first round of jacks do touch the floor jacks, the second round - regular jacks.

Crab Push Ups.  Sit on your glutes, hands under shoulders, fingers towards toes.  Lift glutes, heels under knees.  Weight on 1 foot, flip your body into a plank position going that direction.  Do one, 1-legged push up.  Flip back.  Do other side.  Remember, same deal as last circuit - do this exercise for two intervals!

2 rounds of Jacks

180 degree Burpees!  A complete burpee but add a 180 degree squat jump at the end of each burpee.
Do this for two intervals!

2 rounds of Jacks

Isometric Plie Squat with Forward Raises.  Holding a plie squat (same as a sumo squat - feet are turned out 45 degrees, knees follow the middle toe), do forward raises.  2 rounds!

2 rounds of Jacks

2 push ups, roll, Jump up into a squat.  Feet together.  Hop as far as you can the same direction you just rolled from.  Side Lunge.  Hop back, feet together, side lunge.  Do this for two rounds!

2 rounds of Jacks

Isometric scissor crunches with hands raised.  Lie on your back.  Lift one leg six inches off the floor.  The other leg extends towards the ceiling.  Hands are by your hips, six inches off the floor, palms facing down.  Crunch your shoulders off the ground.  This is the position for the exercise!  Now the exercise is to simply pulse crunch in this position!  For the second round, switch your legs!

2 rounds of Jacks

And you are DONE!  

The time for the second exercise might be generous.  It's hard for me to judge as I did the previous burpee challenge immediately before this round of exercises.  So my quads were already exhausted.  Let me know what you think about the times posted - these were my times and your times will probably kick butt on them!
Approximate time needed for this workout: 20 minutes


Take lots of breaks when you need them, and take bigger breaks between exercises.  Drink lots of water and make sure you warm up and cool down!

100 push ups - whatever style you want!  
Goal time: 4 minutes

200 squats
Goal time: 8 minutes

300 crunches 
Goal Time: 6 minutes  

Hope you enjoy this round!

Exercise breakdown:
Push ups, make sure you keep your core nice and tight throughout.  If you find that your back is scooping out (belly button is falling towards the floor) STOP DOING THIS EXERCISE!  It's not worth hurting your back!

Squats, make sure your knees do not extend past your toes.  Try to make sure your knees follow the midline of your foot and is not leaning to the inner or outer edges of your feet.  

Crunches, keep a fist or apple distance between your chin and chest.  Be conscious of keeping your shoulder blades flattened and not drawing your shoulders forward or up towards your ears.  Fingers can rest at ears but should only be used to support your head, NOT to pull your head up.  If you find yourself pulling your head in order to crunch - stop doing this immediately!  The crunches can be pulse style crunches as well!

Today's challenge is simple: 10 minutes of burpees with the goal of achieving 100 burpees!  

Good luck - and let me know how you did!  Feel free to post your results here under comments!  

To Perform a Burpee:
1.  From a standing position, either jump down or lower yourself down to the ground into a plank position (hands under shoulders, arms straightened, body facing ground, weight either on your toes or your knees.  Body creates a board/plank).  
2.  Jump or step your feet towards your hands.
3.  Jump up, bringing your knees towards your chest OR stand up, if you wish to eliminate any impact!

INCREASED MODIFICATION:
Feel free to add a pushup when you are in the plank position!  I personally will not be doing the increased modification as I am certain this is going to be challenging enough for me as is!