Today's Get Fit 2015 Challenge workout mixes jump rope with strength training to boost your metabolism and maximize your calorie-burning potential. If you don't have a jump rope, fake it and simply jump (or run) in place. This is a 30-minute workout, but you've got this! The program has been building up to this, and there are even a couple of minutes of active rest during the workout; stretching your quads has never felt so good.
Directions: Perform as many reps of each exercise as you can in one minute - taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take two-minute breaks between each 15-minute set. Cool down with three to five minutes of stretching.
| Time | Exercise | Notes |
|---|---|---|
| 0:00-1:00 | Jump Rope | |
| 1:00-2:00 | Squat With Side Crunch | Work your obliques. |
| 2:00-3:00 | Jump Rope | Warmup. |
| 3:00-4:00 | Alternating Side Lunge | Keep your chest up. |
| 4:00-5:00 | Jump Rope | Alternate legs for 5 single-leg hops. |
| 5:00-6:00 | Knee Hugs | Active rest; stretch legs, glutes, and lower back. |
| 6:00-7:00 | Frogger | Focus on your abs. |
| 7:00-8:00 | Jump Rope | |
| 8:00-9:00 | Trunk Twist | Movement is smooth and controlled. |
| 9:00-10:00 | Jump Rope | |
| 10:00-11:00 | Plank With Arm Circles | Switch sides after 30 seconds. |
| 11:00-12:00 | Quad Stretch | Active rest; stretch the front of your thighs. |
| 12:00-13:00 | Deep-Lunge Touch | Go low to work the glutes even more. |
| 13:00-14:00 | Jump Rope | |
| 14:00-15:00 | Pilates Scissors | Focus on keeping abs pulled to spine. |
To get details on each move, keep scrolling.
Squat With Standing Side Crunch
- As you return to standing from your squat, bring the right elbow to the right knee to perform a side crunch.
- Alternate sides with every rep.
Alternating Side Lunge
- Step out wide to the left and bend your left knee, keeping the right leg straight. Press through the heel to return to standing.
- Alternate sides with every rep.
Knee Hugs
- Pull knee into your chest and hold for a couple of seconds, then switch legs.
- This is a nice stretch for the glutes and lower back surrounding the leg you are hugging and for the front of the hip around the standing leg.
Frogger
- Start in a plank position, jump both feet to your hands, and then jump your legs back to plank.
- You can modify by stepping feet to your hands one at a time and then stepping back into plank.
Trunk Twist
- On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.
- Use your abs to return your legs to starting position, and then switch sides.
Plank With Arm Circle
- In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side.
- The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.
Walking Quad Stretch
- Catch your right foot as you bend your right knee, bringing your foot to your butt to stretch your quad.
- Release your right leg, step forward onto your right foot, and stretch your left quad.
Deep-Lunge Touch
- Take a large step backward with your left foot, coming into a deep lunge, and touch the floor with your left hand.
- Return to standing and repeat on the other side.
Pilates Scissors
- Lie on your back with both legs in the air and your head and shoulders off the ground; hold your right ankle as you lower your left leg toward the floor.
- Keep your abs pulled to your spine, and switch legs.
from POPSUGAR Fitness http://ift.tt/1Gzuvof
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