20 Minute Sweaty Body Weight Workout
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Super quick workout to get that heart pumping and your quads and core on fire!
Warm-Up:
- 30 jumping jacks, 5 burpees, 20 jumping jacks 5 burpees, 10 jumping jacks 5 burpees. BOOM, warmed up and ready.
Workout:
- 5 moves, 45 seconds on, 15 seconds off, 3 times through.
Exercises:
- Criss Cross Squat – Starting in a standing position with feet just over hip with apart. Now jump your legs in and out into an ‘x’ or criss cross position and land into a deep squat.
- Plank Walk Outs – Starting in a standing position. Slowly walk yourself down to the floor into a plank. Use your arms to push yourself back up into a standing position. Repeat.
- Extra burn – For round 2 and 3, try performing a single leg walk out to isolate your glutes and hamstring.
- 3 Pulse Squat with quad Jump – Sink into a deep squat and perform 3 pulses. On the 3rd pulse, jump up as high as you can into a squat jump, landing back into a low squat and start pulsing again
- Plank Taps – In a plank position with your hips stable and your hands in alignment with your shoulders, lift one arm off the ground and tap the opposite shoulder. Return hand back down and switch sides. Continue to go back and forth
- Floor Oblique Crunch – On your back with your knees bent and feet planted on the floor. Lift your head, neck and shoulders up off the floor aging with your arms. Reach your left hand towards your left ankle. Return to centre, and reach your right hand towards your right ankle.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Quick-yes
sweaty-Absolutely!!!
Loved it!
YAY I am so happy you enjoyed
Man are my push-ups ever improving! Never thought I would actually enjoy a push up… never mind tossing one in when it isnt even required!
wow that is so fantastic! You must be feeling so badass
This one is great when traveling as you don’t need any equipment. Saved to my favourites.
woohooo glad you liked it :)
Yasssss girl! Bam! Sweaty! Now time to replenish masque my hair ?
hehe I have a masque in my hair right now too
great workout, thanks Kaylie :)
Done and done! Thanks lady!!
You are most welcome beauty
fini!
That one got the sweat dripping!
hehe atta girl!
It’s been a month with no motivation?.. but I’m back and just finished this one! Felt good!! Thanks Kaylie!
We are here for you! Use the Facebook group for accountability! Post in there and get some virtual high fives when you move!
perfect quickie to hammer out before work! Thanks Kaylie :)
2 for 2! Great start to your week, Julie!
Done! Even with a couple of the “make it harder” variations! Going to be a great day (after a shower…definitely sweating)
Wow, that’s amazing! Nice work Sandra! Hope you have a quaint little workout area in your new house!