Quick Workout - Plank Ladder Circuit

This is a short, quick workout that gets the heart rate up and works a lot of core.  You can do this pretty much anywhere and all you need is a jump rope.  If you have a little more time in your schedule, add another 100 reps to your jump rope and do the plank ladder circuit another round.  By the end of the workout, your shoulders should burn and your core should feel nice and tight!  (No jump rope?  Substitute high knees.) 



*Warm up with 200 reps of jump rope.

1. Elbow plank X 30 secs
2. T-rotation push ups X 30 secs
3. Elbow plank X 45 secs
4. Burpees X 45 secs
5. Elbow plank X 60 secs
6. Mountain climbers X 60 secs
7. Elbow plank X 45 secs
8. Burpees X 45 secs
9. Elbow plank X 30 secs
10. T-rotation push ups X 30 secs

*Finish with another 200 reps of jump rope and stretching.

New Year's Workout: Back to Basics

Part 1:

• Squats x 15 reps
• TRX Rows x 10 reps
• Push-ups x 5 reps

x12 Rounds


Part 2:

• Front Plank x Max time
• Sit-Ups x 25 reps

x2-4 Rounds


Instructions:

Perform part 1 as quickly as possible.

For advanced modification change the squats to deep squats (http://www.youtube.com/watch?v=9xHQ7t-u89s) and change push-ups to clapping push-ups.

TRX Rows may be substituted with Bodyweight Rows (http://www.youtube.com/watch?v=Zu3h6Ai9O0Q)

Enjoy!

Happy New Year!