The Punisher – Print Workout Here
Ladies, it’s time to stay focused and keep your eye on the prize. Holiday festivities can typically lead to an additional 7lbs this time of the year, so let’s get your sweat on with this punishing workout, and burn an insane amount of calories. Come on, it’s not even 30 minutes of your time. You can do it!
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- Sumo’s & jumps – Think sumo wrestler and this will help you out! Standing with your feet a little further than hip distance apart, draw your left leg up and in a circular motion, landing in a squat again. Follow this with a jump, and then repeat the same on the next side.
Modification: Eliminate the jump, and do a squat pulse before you complete another sumo. - Squat hold – Standing with your feet directly underneath your hips, hold a squat as low as you comfortably can, while also holding your arms up towards the ceiling.
- Wide leg jumps with heel touch and Ugi push – Just as it sounds. Start with your legs wide, and then jump them up in the air to touch your toes together. Land nice and low again in a wide squat.
Modification: Eliminate the jump, and alternate lifting your feet in towards your inner thigh after each squat. - Wide leg pulses – Keep those legs nice and wide, while you hangout low and pulse your legs working those inner thighs. So effective! Be sure to turn your toes out to the side so they are pointing in the same direction as your knees. Push your butt down and back until you feel your inner thighs.
- Plank side to side hand walk with feet on ball – In a high plank position, walk both hands from one side of your mat to the next. If you do not have a mat like myself, go back and forth just a little further than your shoulder width.
Modification: If you cannot keep your hips down, it would be a good idea to do this on your knees so you can properly feel your abdominals.
*Complete these 5 exercises 4 times through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
any workout called the ‘punisher’ cant be easy – this was no exception – kick ass workout. egg nog be gone!
Hehe – mission accomplished!
yup i agree my legs are toast! awesome
They may feel like toast but they’re now a little stronger!
The video wasn’t there when I checked in this am….I did an older workout instead, which worked. Not sure if it’s just a tech problem on my side?
I think I’ve fixed it. Let me know if you have any more problems! Maybe it’s not too late to fit this one in too :)
Two down. Was a good one….feels so good when you are done! thanks
This one did me in good!!! You’re on a roll Sandra, and you still have another week to finish the last two. Awesome work!
Why or why did I do this video before my ugi class tomorrow, killer!
Hahaha – you’re a machine Lisa! Two days in a row, and then going for a third tomorrow. Awesome work!