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Quick Body Weight Workout

Want to workout today, but don’t have the time to get to the gym?  Do you have a kid at home that you can’t leave in day care today?  Don’t have a gym pass?  Well! Here is a quick HIIT workout that you can do at home on your living room floor, with absolutely no gym equipment.  That’s right! NONE!

Complete the following exercises with minimal rest for a total of 4 sets.  Take 2 minutes rest in between each set!

1. Burpees x 10
Start in an upright position.  Jump straight up, then bring your hands to the floor, and jump your feet out to a plank position.  Then jump your feet back in, and jump straight up again!  Repeat.

2. Tuck Jumps x 10
Starting in an upright position, jump up and tuck your knees up as high as you can.

3. Plank with leg abduction x 30 seconds
On your elbows and toes, keep your core engaged and step one leg out to the side at a time.  Repeat for 30 seconds

4. Single leg glute bridge x 10 per leg
Laying on your back, with your knees at 90 degrees, feet on the floor, straighten one leg straight out so that your thighs are still in line.  Raise your hips up as much as possible, then lower.  Do 10 on one side, and then switch legs.  Add a resistance band around your knees for added difficulty.

5. Squat Jumps x 12
Just as it sounds!  Squat down as low as you can, then jump as high as you can!  Watch for your knees falling in, or bowing out.  Try and keep them straight over your toes.

6. Curtsy Squats x 10 each side
Standing upright, bring one leg behind the other, like a wide curtsy, squat down to touch the knee, then step back to the center and switch legs.

7. Jumping lunge Squats x 16
Starting in a lunge, or split squat position, fire through the glutes and quads to land with the opposite leg in front.  Repeat for 8 times each side.

8. Push Ups x 10
From the knees or toes!  It’s better to make the exercise easier with good form than it is to try from the toes and risk hurting yourself ☺