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!
 

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.

Today's workout is... all cardio!  Go for a run, go for a walk - get outside, it's beautiful!  

How is that for a quick description! 

Tomorrow's workout... glutes, hamstrings, quads, calf and CORE!  

Quick 12-15 minute workout geared to make you SWEAT!

Set an interval watch or timer for 50 seconds exercise and 10 seconds rest for 12 intervals.  BEGINNERS, set your timer for 20 or 30 seconds exercise and 10-20 seconds rest.
EQUIPMENT NEEDED: 6-12 pounds weight (1 weight) or medicine ball
Three exercises to be performed 4 times!

1st exercise: jump down into side plank, jump up, grab weight and lift over head while performing a squat jump!  Jump down into side plank on other side and keep going for 50 seconds!

2nd exercise:  In a plank position, full arm extension (so palms under shoulders), bring your left knee towards your elbow, out to the side.  Without touching down, bring your leg back behind you and lift the leg, squeezing your glutes.  Bring foot down and lift right leg and keep repeating for 50 seconds!

3rd exercise:  Place your weight or medicine ball on the ground in front of you.  Squat jump forward over the weight, try to get as much distance as you can.  Squat jump back.  Pick up medicine ball or weight and squat jump bringing the medicine ball/weight overhead.  Return it to the floor and repeat exercise for 50 seconds.  

MODIFICATIONS!  
BEGINNERS 
- do intervals of 20 or 30 seconds with 10 or 20 seconds of rest!  
-instead of any forward moving jumps, step one foot at a time!
-instead of jumping, simply squat with no impact!

EXTREME-ISTS!
After I performed this series of exercises I then did 16 regular push ups, followed by 16 crunches.  Then I did 15 wide leg, jumping pushups (when you jump your legs open on the down part of the push up and jump them back to narrow on the up part of the push up) and then 15 crunches.  I was going to keep going down to 1, following this pattern but my body quit on me!  Keep going if you can!
Congratulations you are done!  Way to go!  

March on the spot or walk around your house for three to five minutes to bring your heart rate down.  Keep drinking water throughout the break.


 Make sure to drink plenty of water throughout and afterwards

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!