Inspired by the movie 300, this full-body workout will target major muscle groups at once and keep your heart rate elevated the entire time. The challenge is to complete 50 repetitions of each exercise (with solid form of course!), and to time yourself. You can take breaks at any point, but of course you are being timed, so keep going! Since we were working as a group, I was looking for the fastest time and one lady blew me away when she completed it in 13:49! I myself completed it in 14:20. Compete with yourself and see if you can beat your time from the previous workout. If you have any knee or join problems, vary the exercises as suggested below. Kick some butt!
2. TOE TOUCHES
Lying on your back, place your feet in the air, arms up over the shoulders. Contract your abs and reach for your toes, slowly and controlled.
3. ALTERNATING FRONT LUNGES
Standing upright with feet hip-width apart, take a step forward and lunge down until your knees form 90 degree angles, Push-off the front foot back to the starting position, and step forward with the other leg. Repeat for 50 reps per leg (100 total, yeah baby!)
4. LEG LOWERING
Lying on your back, with your hands by your side or under your lower back, lift both legs straight into the air with toes pointed. Contract your abs and lower your legs until they are parallel to the floor, then lift them back to the starting position.
Place hands wider than shoulder width, directly underneath your shoulders. If you are doing a full push-up, you should form a neutral spine from head to toes. If you are kneeling, you should form a neutral spine from head to knees. Keeping the elbows close to your sides, start bending until your chest approaches the floor, making sure not to stick your butt in the air, or sagging through the middle.
6. MOUNTAIN CLIMBERS
Position yourself in a high plank, with hands directly below shoulders, and feet together. Bring one knee towards your chest, and with out touching the floor, hop that leg back while at the same time bringing the other knee to your chest Alternate quickly between legs. If you have joint concerns, step your legs forward and back without the jumping.