Workout of the Week: Quickie Calorie Buster

Quickie Calorie Buster

Do each exercise for 45 seconds then rest for 15 seconds.  Do workout twice through.

Notes: When you do push-ups, be sure to keep hips level - don't make a "V" with your hips/buttocks.  Pull your belly button to your spine, particularly when you are pushing back up to protect your back and utilize your abs/core.



SIDE SHUFFLE
- Stand with feet slightly wider than shoulder-width apart, arms bent at sides.
- Slide left foot toward right, then step to right with right foot.
- Repeat 3x, then reverse, leading with left foot. Stay low in the shuttle and keep core tight.







EXPLOSIVE PUSH-UP
- Begin in a full push-up position, hands on floor shoulder-width apart, legs extended behind you.
- Bend elbows & lower chest while jumping legs out 3".
- Push back up while jumping legs back to start.
*Make it easier: Jump legs in and out without doing push-up.





REPEAT SIDE SHUFFLE

POWER LUNGE
- Stand with feet shoulder-width apart, hands on hips.  Lunge forward with left leg, bending knees 90 degrees.
- Jump high enough to swetch legs midair and land with opposite leg forward.
*Make it easier: Step each leg back instead of jumping.


 




REPEAT SIDE SHUFFLE

SINGLE LEG JUMP
- Stand with feet shoulder-width apart, balancing on left leg.
- Hop forward, then back to start for 15 seconds then hop side to side for 15 seconds
- Repeat hops on other leg.











REPEAT SIDE SHUFFLE


SQUAT THRUST JUMP
- Stand with feet shoulder-width apart, arms by sides.  Squat down to bring hands on floor outside feet.
- Jump legs back into a plank position and do a full push-up.
- Hop feet to inside of hands, jump up, and extend arms overhead.
*Make it easier: don't do push-up, or do push-up on every other one; can also step back instead of jumping.