TIMED
X
25 exercises
Library
All
Overall 7
Upper 5
Lower 7
Core 6
▶
Burpee (w/out Push-Up)
Overall
From a standing position, squat to all fours. Extend legs back and assume a push-up position. Bring legs back to squat and return to standing position with the hands on the hips. Keep the back as straight as possible from standing to the squatting position.
▶
V-Ups
Core
While lying on back in a completely extended position, raise the feet 6 inches off the ground. Without bending the elbows or the knees, bring the shoulder and legs up until the fingers touch the toes. Extend back out without letting the feet touch the ground.
▶
Push-Ups (elbows in)
Upper
Keep the inside of the upper arm against the sides. Touch the chest to the floor going down and lock the elbows coming up.
▶
Mountain Climbers
Lower
Begin in sprinter stretch position - leaning forward along floor, upper body weight resting on fingertips or hands, left knee up under chest, right leg extended back. Keeping fingertips on floor, jump slightly so that right and left legs can change positions. Repeat. Always keep knees next to elbows.
▶
Sidewinder (left arm down)
Overall
Supporting your weight on your left arm, lift your left as high as possible, keeping a straight line from shoulder to bottom foot. Throw right leg up hard and set it down easy.
▶
Jumping
Lower
Jump as high as possible, reaching into the air with both hands.
▶
Double-ups
Core
Keeping feet six inches off the ground and the arms on the mid-section, bring knees (bent) to the chest and the chest to the knees. Extend out again, touching shoulders down and locking the knees while keeping the feet from touching the ground.
▶
Triangle Pushups
Upper
Place the hands together forming a triangle with the index fingers and thumbs. When the body is lowered, the forehead should land inside the triangle with the abdomen touching the ground at the same time. (If the lower back is weak or begins to hurt, spread legs while doing triangle exercise) Lock the elbows coming up.
▶
Treadmill
Overall
Begin in sprinter stretch position, but this time place the left foot on the floor outside the left hand, toes point up. Keeping hands on floor, jump slightly so that right and left legs can change positions.
▶
Sidewinder (right arm down)
Overall
Supporting your weight on your right arm, lift your right as high as possible, keeping a straight line from shoulder to bottom foot. Throw left leg up hard and set it down easy.
▶
Running In Place
Lower
Run in place, bringing knees at least waist high.
▶
Curl-Ups
Core
Lying on your back with knees bent and feet flat on the floor curl up to a seated position. Wrists should be across chest if possible. The last area to leave the ground will be the small of the back.
▶
Push-Ups (elbows out)
Upper
Keep the elbows pointing away from the sides of the body. Touch the chest to the floor going down. Lock the elbows coming up.
▶
Hip Swivel
Overall
Begin on hands and knees, then put weight on hands and feet. Shift weight to left hand and right foot. Bring left foot under the body until it points to the wall at your right; at the same time lift your right hand. As your foot passes under you, lean back until you are in a squatting position over the right foot, with your left hand still on the floor for balance. Return to original position on hands and feet, then repeat with the weight on right hand and left foot, and the right foot passing under your body to point to the opposite wall.
▶
Kneel Squats
Lower
From kneeling position, bring one knee up, followed by the other to a now squatting position. Lower opposite leg. Return to starting position. Do as fast as possible.
▶
Kangaroo Hops
Lower
Jump as high as possible and bring the knees up until they touch the chest. Jump again as soon as you land. Cushion the landing by bending the knees slightly upon contact.
▶
Spread Eagle
Core
While lying on back with arms and legs completely spread, lift arms and legs 6 inches off the ground and hold.
▶
Plank
Upper
(1) With the hands in a fist position, support the body in a push-up position with the weight of the body on the forearms from elbow to fist. (2) Keep the body rigid for the entire 10 seconds.
▶
Lunge Squats
Lower
(1) From a standing position take a large step forward with the left foot and lower the body until the left knee is at approximately 90 degrees. (2) Jump while alternating the position of the front and back legs. (3) Repeat and continue alternating.
▶
Crab Kick
Overall
(1) While sitting in a crab position, face up, with hands and feet supporting the elevated body, lift the left foot and the right hand off the ground balancing on the right foot and the left hand. (2) Return to starting position. (3) Lift the right foot and the left hand off the ground balancing on the left foot and the right hand.
▶
Up and Out
Core
Lying on back with arms out, lift legs up, pointing towards the ceiling. Bend knees and then extend legs out to starting position. The small of the back should always be on the ground and the motion should be continuous. Legs should not touch ground until exercise period is over.
▶
Calves In The Air
Core
Lift your legs up with your knees bent at a 90 degree angle (like your calves are resting on a chair). With wrists across the chest, curl up. The last area to leave the ground should be the small of the back.
▶
Shoulder Circle
Upper
From a standing position extend both arms straight out to the sides of the body. Move the arms in a circular fashion making small circles of between 6”-12”, rapidly.
▶
Skate Lunge
Lower
(1) From a standing position place the left leg behind the right leg so that the left knee nearly touches the ground and the right knee approaches a 90 degree angle. (2) The right hand is placed on the left foot while the left hand moves behind the body for balance. (3) Return to starting position and repeat while alternating sides of the body.
▶
Jumping Jacks
Overall
Touch hands when legs are apart and bring arms to sides when feet are together.
Workout
Library
History
Account