It's been awhile since I posted an at home fitness class!  I loved my workout today and really would love to share it with those looking to push themselves this weekend!  
My inspiration today came from looking through Pinterest and seeing lots of fun workout ideas.  I find though many online workout do not provide the level of intensity I am looking for (not all but some).  This was a mashup of two exercises I read (with Tasha twists added) and then another series that I created because I wanted more upper body!
Let's get started!
Start out on treadmill, or outside:
Minutes
0-2       walk at 4 mph
2-5       run at 6 mph
5-10     run at 6.5 mph
10-15   run at 7 mph
15-20   run at 6.5 mph
20-30   interval 6 and 8 mph (1 minute each)
30-32   walk at 4 mph
32-41   interval 6 to 8.5 back to 6 then 8 (1 min ea)
41-42    run at 9 mph
42-44    run at 6 mph
44-45    walk at 3.8
*make sure to take breaks when you need to and drink water!  I had to take 10-20 second breaks throughout.

THEN:
60 jumping jacks
40 crunches
10 sit ups
10 tricep dips (feet on ball, if you want to push yourself!)
10 feet inclined push ups
20 side lunges (each leg)
30 kick your butt running on the spot
5 squat jumps
10 oblique crunches (each side)
15 full sit ups with alternating extending 1 leg

Quick Upper Body - opt for heavy weights as we are doing few reps
10 bent over rows
10 tricep extensions
repeat 3x

10 bicep curls
10 shoulder presses
repeat 3 x

10 forward raises
10 upright rows
repeat 3x

There - by now you should be TIRED!  I am!

Keeping with New Years resolutions and understanding that only YOU can make it happen - I bring you today's workout!  

This is also a great way to prep for boot camp, starting January 16th!  Keep on top of these classes you can do at home and the first day of boot camp won't be SO bad;-)

Warm Up

1 Lunge Jump, Shoulder Press, repeat for 30 seconds
30 seconds pushups
30 seconds calf raises (add bicep curls if you wish)
30 second burpees
Rest for 20 seconds.  
Repeat 2 x

30 seconds high knees
30 seconds squats
30 seconds forward raises, while marching
30 seconds squats
Rest for 20 seconds
Repeat 2 x

30 seconds tricep kickbacks or dips
30 seconds bicep curls
30 seconds mountain climbers
30 seconds side to side lunges, touching the floor
Rest for 20 seconds
Repeat 2x

30 seconds plank
30 seconds crunches
30 seconds plank, jumping legs open and close
30 seconds crunches
Rest for 20 seconds
Repeat 2x

Enjoy your workout!  Make sure you cool down afterwards.

Just finished this workout and, oh my, my arms are burning! Intense - if you want it to be!  Dial it down if you need to by taking breaks!  By the third round of the second section my arms were jello and I was definitely slower in the last round!

Do each section at a time.  So the first three exercises, you will cycle through three times.  Then move on to the second section where you will do all three exercises, three times.  

Interval times: 50 seconds exercise with 10 seconds rest.  Do all of the first section.  Then take a bigger break, then move on to the second section.  So after nine minutes of exercise you will get a bigger break.
 
First Section:
1st exercise: Crab Flip with Pushup
Sit on your glutes, feet on ground, place your hands, so your fingers are point toward your glutes, behind you on the floor.  Raise your glutes.  You are now in Crab position.  This is your start and finish position, you don't lower your glutes until the end of the 50 seconds.  From here, the exercise is:
You are going to want to flip your body into a full arm extension plank by llfting your left leg, all your body weight is on your right leg, pivot or flip your body over into plank to the right side.  Keep your left leg off the floor and in line with your spine (a straight board idea).  Push up.  Keeping that left leg elevated, flip back into crab using your arms to push you back over, pivoting on your right leg.  Don't let your glutes touch down.  Repeat on other side.  keep going back and forth for 50 seconds.

2nd exercise: Alternating Leg Lifts with Toe Touch
Lie on back, extend 1 leg towards ceiling, other leg stays elevated six inches off floor.  Crunch fingers towards toes, switch feet, and crunch.  Keep feet from touching down for full 50 seconds.

3rd exercise: Power Up Push Ups with Knee Tucks.
Lie flat on ground.  Push your body up into full plank extension, making sure your body from the shoulders to the toes raise at the same time, like a stiff board.  If you find you are rolling up your spine to get up - stop doing this exercise!  
Once you are in a full plank position, bring left knee in.  Lower back down in a stiff board plank.  Raise back up and bring right knee in.  Lower back down.  I did a quick three count before repeating this.

Cycle through this round doing the 1st exercise, 10 second break, 2nd exercise, 10 second break, 3rd exercise, 10 second break - three times then move onto the next section!

Section 2:
1st exercise: Full Plank to Forearms with Alternating Side Planks.
Start in full arm extension plank.  Lower to a forearm plank by bringing both your elbows to the ground, AT THE SAME TIME!  Press back up into full arm extension plank by straightening your arms and lifting your body in a plank position - AT THE SAME TIME!  Then turn into a side plank, hold for three and go back into full arm extension plank.  Repeat entire exercise, alternating the side of the side plank!

2nd exercise: Tricep Squeeze
Standing up, with weights (the heavier the higher the impact, I used 8 lbs).  Have your feet hip distance apart, hinge forward at your hips.  Bring your elbows to your side, weights in hand.  Squeeze your weights back into a tricep extension and hold for a count of three, bring your weights back toward your hips and repeat.

3rd Exercise:Bicep Curls with Alternating Leg Lift Crunches
Lie on your back, knees bent, weights in hand.  Extend one leg off ground, keeping your tights and knees parallel.  Tuck your elbows by your side, lift elbows off ground - keep off ground entire exercise.  Bicep curl and crunch at the same time.  Every ten crunches/bicep curls, switch legs!

Again, 50 seconds of exercise, 10 seconds rest until cycled through 3 times!

Beginner Modifications:
Change any push ups into standard pushups either against the wall or on your knees.  Omit any of the flipping or power ups.  
In plank positions, feel free to perform plank on knees.  When doing the double arm lift and lower, feel free to do one arm a time.
Take plenty of breaks
Increase rest times between exercises to 20 seconds, decrease exercise times to 30 seconds!

EVERYONE: Drink lots of water and make sure you warm up and cool down!