8 Minutes, 8 Exercises, 8 Days 'Til Christmas (if you count today;-)

You will need weights for the first three exercises.  
Interval: 50 seconds work, 10 seconds rest.
Do the first 4 exercises with the interval times.  Then take a bigger break (ie: 1 minute).  Then do the last 4 exercises with the interval times suggested.

1.  2 squat jumps (weights in hands), 2 push ups.

2.  1 squat with weights in hand.  2 push ups.  1 high knees jump.

3.  6 counts (both legs count as 1) high knees, weights in hand.  6 on the floor mountain climbers.

4.  Push ups, after each push up, bring one knee out to the side and tap your knee with same side hand.  Alternate sides after each rep.

Take a bigger break.

5.  2 push ups, jump onto a bench (or step up on to a chair).

6.  Star Jacks

7.  180 degree burpees with 1 push up.  The 180 degree means when you come up from the floor, jump 180 degrees!

8.  1 leg push ups, alternating legs each rep.

So hard!  Loved it!    

Quick and easy.  Ok, NOT EASY!  There's a reason it's only 8 minutes!

Intervals of 50 seconds exercise with 10 seconds rest between exercises.  After you go through the four exercises once, do it again for a second round! Take a 30 second to 1 minute break between doing the second round.

1.  2 squat jumps, touching the floor, 1 high squat jump (get your knees hip height if you can!), hands hit knees.  Then 2 lunge jumps.

2.  Knee to elbow push ups

3.  Low lunge jumps with kicks.  TO DO THIS:  get in a low lunge, the opposite hand of the front foot rests on floor parallel to front foot.  Jump lunge, switching this position 3 x.  Then take back foot and kick it forward, coming to a standing position.  Keep repeating!

4.  2 frog jumps, burpee, jump squat and 180 degree jump squat.  

Cardio-wise and leg wise, this rocked!  Have fun!

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!

20 squats, 8 squat jumps – fast squats and fast squat jumps
20 side to side lunges – fast, 8 sumo jacks (jump feet out into wide stance and squat down, feet turned out 45 degrees knees follow midline of foot)
20 forward lunges

(in all sets above, one foot equals one rep)
Repeat 3 x

Beginners mod for above:
-remove the squat jumps in the first exercise set.
-remove the sumo jacks and replace with half jacks (step one foot out at a time to the side)

Standing on a stair edge, with or without weights.  Beginners, do not use weights.  Intermediate try 5 lbs in each hand.  Advanced, try 8-10 lbs in each hand.  Extreme-ists: try 15-20 lbs in each hand.

Calf Raises:
Both feet – 16 raises
Left foot, 16 raises
Right foot, 16 raises

Hamstrings: lie on floor, bend knees, lift glutes.  Raise left leg and extend, keeping knees and thighs parallel to each other.  Lift and lower glutes working the hamstrings of the right leg.
Do 12 lift and lower on right leg
Do 12 lift and lower on left leg
Do 12 with both feet on floor, lift and lower glutes
Repeat: 2nd round add a pause at the top of the raise after each raise.

Wall Squat: back against the wall, slide down until knees are at 90 degress.  Hold this position for 60-90 seconds.
Advanced modification: add bicep curls

Core:
Plank sequence:
30 seconds in freestyle plank (your choice!)
Rest for 10 seconds
Repeat 4 times, feel free to change the plank style each time
Side Plank left – 30 seconds, rest for 10 seconds – do 3 times.  Then do on right side.

Lie on back, legs straightened.  Palms under glutes.  Lift legs 6 inches off floor.  Hold for 15 seconds.  Rest for 10 seconds.  Repeat 4 times.

I hadn't planned what I wanted for today's workout, I just went with the flow.  

Started out with a 10 minute stairclimber program.  I set it on Random and at level 7 out of 10.  If you have stairs in your house, feel free to climb them, up and down for 10 minutes.  It warmed my body up nicely and gave my hamstrings a bit of a workout.

20 pushups with feet on an exercise ball.  Modification: do on floor, on knees if you wish.

10 pushups, on floor, 5 on left leg - right leg raised, and then other side.

Using an exercise bench, or a couch or stair, place feet on in centre.  Body is extended in full plank position (take breaks when you need them!) 

8 pushups, left leg lifted
8 pushups, right leg lifted
8 times bringing left knee in towards chest then extending back into a left leg lift - try not to touch toe down until completed all 8, holding plank off bench
8 times bringing right knee in towards chest, holding plank off bench
8 times bringing left knee to the side, towards elbow - then without touching it down - bring it back and lift heel towards ceiling, squeezing glutes.  Do all 8 without touching foot down.
8 times on the right side

Using an exercise ball, sit on ball with weights in hand.  Slide ball until it is in the lower part of your back.  Using your core to hold you in a 45 degree position to the ball, bring your weights in front of your chest, palms facing each other.  Arms extended by elbows slightly bent.  Open and close your arms for 8 reps. Rest and repeat for a total of 24 reps (or 3 rounds).

Standing up in an upright position, feet hip distance apart, soft knees, pelvic tilt.  Arms in front, palms towards you, weight in hand.
Front Raise: bring arms up directly in front of chest, arms fully extended away from body for a front raise.  Slowly lower.
Butterfly Row: bring hands up the body, elbows go out the side until palms are chest height.  Slowly lower.
Lateral Raise: bring hands up away from the side of the body, arms extended for a lateral raise.  Slowly lower.

Do a total of 10 of each exercise.  Or in other words, 10 rounds of these three exercises.

CORE:
8 oblique crunches, left & right - repeat for a total of 24 on each side.  Oblique crunch: lie on back, elbows bent, fingers at ears.  Do not use your hands to pull your head up and keep an apple of fist distance between your chin and chest. Crunch your belly button towards your spine and bring your left elbow towards your right knee.  Keep in control.

Without stopping after the oblique crunches, continue on for 24 regular crunches.

8 bicycles, rest - repeat for a total of 3 rounds.

30 seconds side plank left, then right.

FINISHED!  Cool down and stretch!