Got this workout from my fav workout guru!
15 minute workout
The first 8 minutes consist of:
16 rounds of 2 intervals of 15 seconds, no rest for the entire 8 minutes!
1st exercise: Mountain Climbers on medicine ball - hands on medicine ball (I used a 12 lbs). You can do the mountain climber on the ground as an intermediate modification or standing up as a beginner modification.
2nd exercise: Lunge Jumps holding medicine ball (or weight, if you have that more accessible). Modification: no weights or medicine ball. Impact modification: step the lunge, don't jump.
The next 4 minutes consist of:
1st exercise: 10 plie squats with knee tucks to overhead medicine ball.
Description: Stand in plie squat (feet turned out 45 degrees, knees over ankles). Knee should line up with the middle toe.
Have a medicine ball or weight and lift overhead. Straighten your legs and lift your right knee and bring the medicine ball/weight down towards your lifted knee. Sink back down into plie squat.
Do 5 reps on right, then 5 reps on left.
2nd exercise;
5 left leg squat
5 right leg squat
Repeat these two exercises 4 times (takes about 4 minutes!)
Calf Raises:
Standing on a step, toes on edge (use a stair):
16 calf raises on both feet (I had 15 lb weights in each hand)
16 calf raises on left foot (I had one 15 lb weight in right hand)
16 calf raises on right foot (I switched the 15 lb weight to left hand)
Repeat individual foot raises adding a pause at the top of each rep.
Then do 16 calf raises on both feet again (I had 15 lb weights in each hand again).
15 minute workout
The first 8 minutes consist of:
16 rounds of 2 intervals of 15 seconds, no rest for the entire 8 minutes!
1st exercise: Mountain Climbers on medicine ball - hands on medicine ball (I used a 12 lbs). You can do the mountain climber on the ground as an intermediate modification or standing up as a beginner modification.
2nd exercise: Lunge Jumps holding medicine ball (or weight, if you have that more accessible). Modification: no weights or medicine ball. Impact modification: step the lunge, don't jump.
The next 4 minutes consist of:
1st exercise: 10 plie squats with knee tucks to overhead medicine ball.
Description: Stand in plie squat (feet turned out 45 degrees, knees over ankles). Knee should line up with the middle toe.
Have a medicine ball or weight and lift overhead. Straighten your legs and lift your right knee and bring the medicine ball/weight down towards your lifted knee. Sink back down into plie squat.
Do 5 reps on right, then 5 reps on left.
2nd exercise;
5 left leg squat
5 right leg squat
Repeat these two exercises 4 times (takes about 4 minutes!)
Calf Raises:
Standing on a step, toes on edge (use a stair):
16 calf raises on both feet (I had 15 lb weights in each hand)
16 calf raises on left foot (I had one 15 lb weight in right hand)
16 calf raises on right foot (I switched the 15 lb weight to left hand)
Repeat individual foot raises adding a pause at the top of each rep.
Then do 16 calf raises on both feet again (I had 15 lb weights in each hand again).
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