Okay I did this workout in exactly 40 minutes. I pushed really hard and gave each and every exercise movement my best, that's all that counts! I call it "The 10's" because every exercise you aim to do 10 reps. It is a circuit type workout routine. Good luck!!
Part 1: Upper BodyDo 10 sets of: 10 Mountain Climber Hops + 10 Push ups...(so, you do 10R these 2 exercises 10 times) (Each time I changed up the type of push ups, I did standard, wide fly and military push ups. Do push ups on your knees if necessary.)
Part 2: CoreSet 1- 10R Russian Twist (I did with feet elevated and with a 20 LB. KB, 1 twist each way = 1 rep) + 10R Lying Leg Raises Set 2- 10R Russian Twist + 10R Lying Straight-leg Circles in each direction Set 3- 10R Russian Twist + 10R Side Crunch/Side Set 4- 10R Russian Twist + 10R Side-Side Pike Jumps (Start in downward dog position, hop both feet side-side as if you were jumping from one side of yoga mat to other (yoga mat width, not length) Set 5- 10R Russian Twist + 10R V-Up Toes + Knees (Lying down w/hands overhead, take big breath in and bring hands overhead as you raise your upper body up and legs up straight at same time, reach to toes, than lower down a bit, than reach back up to knees, than lower all the way down to starting position) Set 6- 10R Russian Twist + 10R Leg Raises Set 7- 10R Russian Twist + 10R Bicycle Pedal Fwd/10R Bicycle Pedal Bkwd (1 pedal w/each leg = 1 Rep) Set 8- 10R Russian Twist + 10R Lying Straight Leg Circles/direction Set 9- 10R Russian Twist + 10R Side Crunch/Side Set 10- 10R Russian Twist + 10R Side-Side Pike Jumps
Part 3: Lower BodyDo 10 Jump Squats before doing each exercise below. Set 1: 10 Jump Squats + 10 Squat Thrusts (Get into plank position, jump both feet toward hands as you tuck knees to chest, jump feet back out to plank position = 1 rep) Set 2: 10 Jump Squats + 10 'Skaters'/leg (Balance on 1 leg, as you reach forward with hand, squat down on leg you are balancing on and extend other leg backward, I call it doin' the Apollo Ohno) Set 3: 10 Jump Squats + 10R Side Lunge Jumps (Squat down on right leg and reach hands to right foot, extend left leg out to left until it is straight. Power up on right leg and hop right leg out to right as you squat down on left leg. One hop on each leg = 1 rep.) Set 4: 10 Jump Squats + 10R Jump Kicks/leg ('Karate kid style' kicks, start by raising left knee hip level as you balance on right leg, jump off right foot as you kick up right leg and land on left foot. Do this 10 times with right leg kick, then 10 with left leg kick.) Set 5: 10 Jump Squats + 10 (1-Leg) Squat Jumps/leg (Squat down on 1-leg, tap your knee or shin, then power up and hop up.) Set 6: 10 Jump Squats + 10 Step Ups/leg (Kneel down on right knee on mat, press left heel into floor to raise up to standing, return to kneeling on right knee, do 10 times kneeling on right knee, then 10 times with left.) Set 7: 10 Jump Squats + 10R Side Chair Step Ups/leg (Place foot on sturdy seat of a chair standing off to side of chair and facing back of chair, press heel into chair to come all the way up to standing on top of chair, return to start, do 10R/leg.) Set 8: 10 Jump Squats + 10R 1-Leg Hip Lifts (I did these w/my heel on chair, lie on back place right heel on edge of seat of chair, raise left leg straight up toes pointing to ceiling, raise hips up as high as possible reaching left toes to ceiling, do 10 reps/leg.) Set 9: 10 Jump Squats + 10 1-Leg Squat - Deadlift w/Shin tap/leg (Balance on right leg, extend left leg straight out in front of you, squat down on right leg and reach to left shin, straighten out right leg to standing, then squat on right leg again with left leg bent and tap right knee, return to standing. This = 1 rep. Do 10 reps total per each leg.) Set 10: 10 Jump Squats + 10 Donkey Kicks w/Lateral Leg Raise/Leg (On all fours on floor, kick right heel back and up until leg fully extended, then keep leg straight as you bring it around to be in line with your hip, than reverse entire movement, this = 1 rep, do 10 reps per leg.
DONE! You made it. Time yourself and challenge yourself to first of all finish the workout, but then time-after-time, finish the workout faster and with the best form possible! Good Work!!