Start with a 3-5 minute warm-up then, complete each exercise for one minute unless otherwise instructed. Complete each exercise without a break between!
Crunches: Complete as many crunches as possible in 1 minute. Be sure to keep eyes on the ceiling and stress off the neck and lower back. The abs should be doing all the work.
Mountain Climbers: Get into plank position and lift the right, then the left knee to the chest. Continue doing these for 1 minute as quickly as possible, making sure to keep the bum and shoulders down
Plank Dips Part I: Continue in plank position and slowly dip the left, then right hip to the ground.
Plank Dips Part II: Alternate between rotating and dipping the left then right hip to the ground. Be sure to keep shoulders down and back straight. Continue for 1 minute.
Lunge to Arabesque Part I: Best. Things. Ever. Begin by lunging with the right leg forward then stand up and swing the right leg back to an arabesque.
Lunge to Arabesque Part II: Straighten the left leg and swing the right straight back. Be sure to keep the torso up, legs straight, and toes pointed. Continue for 1 minute per leg.
Swimmies: Lat on your stomach and lift the legs, chest, and arms off the ground. Alternate lifting the right leg and left arm, then the left leg and right arm higher. Continue for 1 minute.
Back Lunges: Stand at the front of your mat with feet hip width apart. Lunge the right leg back, making sure not to extend the front knee over the foot. Continue for 1 minute per side.
Plank Leg Lifts: Get into plank position, making sure the back is straight and the arms are directly under the shoulders. Slowly lift the right, then left leg up 45 degrees while keeping hips straight
Squats: Stand with feet shoulder width apart. Bend the knees and lower the torso while keeping the bum out. Hold, then slowly rise back to starting. Continue for 1 minute.
Leg Lifts: Stand with feet hip width apart. Slowly lift the right leg as high as possible while keeping hips even and torso up. Slowly lower back to down and alternate to the left leg after 30-seconds
Plie Squats: Stand with legs shoulder width apart and feet facing outward. Slowly bend knees to 90 degrees while keeping the bum in and torso up. Rise back up and continue for 1-minute
Leg Kicks: Great for a workout warm-up too! Alternate kicking the right leg to the left hand and visa versa for 1-minute. Be sure to keep torso straight, hips even, and legs straight.
Speed Skaters: Bend both legs with the left foot forward and body weight on the back foot. Bend the torso down and tuck arms to chest.
Speed Skaters Cont: Alternate moving the right and left arms forwards as quickly as possible for 1 minute per side.
Windshield Wipers Part I: Lay on your back with legs straight in the air. Be sure to keep the lower back on the ground the entire time.
Windshield Wipers Part II: Slowly lower the legs to the left, then the right side. Only lower as far as you can while keeping legs together and hips on the floor. Continue for 1-minute.
Bridge Pose: Lay on your back with feet on the floor. Tuck the shoulders under and lift the pelvis off the ground. Keep the entire body lifted as high as possible for 1-minute. Feel that burn!
Well done! You just toned the body in less than 30-minutes! If you are feeling super crazy, take a 2-minute break and do it all again! For more health and fitness tips, check out penandkeyboard.com