Spring into Fitness 15 Minute Workout
Complete as many rounds as possible of these five exercises. Do ten reps of each exercise except for fast feet which will be for 30 seconds. Only have a minimal rest period in between each exercise. Modifications are given if necessary.
Start in a plank position. Your wrists should be under your shoulders and your feet hip width apart. Touch your right hand to your left shoulder and return to the plank position. Next do this again but with your left hand and right shoulder. Repeat for 10 reps.
Modified Burpees: Start in a standing position. Move into a squat position with your hands in front of your feet on the ground. Walk your feet back into a plank position. Walk your feet back into the squat position. Make sure you alternate which way you are walking half way through. Stand up back into starting position. Repeat for 10 reps.
Burpees: Start in a standing position. Move into a squat position with your hands in front of your feet on the ground. Jump your feet back into a plank position. Jump your feet back into the squat position. Stand up back into starting position and jump. Repeat for 10 reps.
Squat: Start your squat by standing with your feet slightly wider than your hips with your toes pointed slightly outward. Reach your arms forward and keep your back in a neutral position. Keep your weight on the heels and balls of your feet and squat down until your hips are slightly lower than your knees. On your way back up engage your core. Repeat for 10 reps.
Jump Squat: The same form as the squat (above) but with an explosive vertical jump and the end of the movement. Repeat for 10 reps.
Reverse Lunge/Jump Lunge
Reverse Lunge: Start with your feet hip width apart. Take a step back and bend both knees until your back knee is just above the floor. Drive your weight back up through the front leg into the starting position. Repeat for 10 reps.
Jump Lunge: Start standing tall at the top of a lunge position. Keep your back as upright and straight as possible. From this position explosively jump up and switch your legs so that you land in the same position. Upon landing drop your knee towards the floor without touching. Repeat for 10 reps.
Start by lifting your heels up so that you are on the balls of your feet. Stay in this position while you run as fast as you can on the spot. Continue for 30 seconds.