New workout! This one is inspired by the currently popular book, Divergent. I don’t want to give too much away with describing the workout because it definitely has to do with what happens later on in the book. Basically, though, the main character, Tris, has to use a lot of physical (though mostly mental) prowess later on and this workout reflects that.
This one was 20 minutes long – 5 exercises done 4 times.
Get your interval timer out!
20 rounds. 10 seconds off, 50 seconds active
Pike Jumps – cardio kicks to fight off attacks 33 / 31 / 34 / 31
Roll over commando pushups – good training for strength, agility, getting away 5 / 5 / 5/ 4.5
One leg burpees – strength and cardio! 5 / 5 / 6 / 5
Leg raises – workout the core for kicks and power 12 / 12 / 11 / 12
Punches with small weight – get your fighting skills on 56 / 64 / 63 / 60
We just did these recently, and there are so fun. From one side to another, jump your feet up and in, butt in the air as high as you can as you cross over to the other side (of say, a yoga mat). Each jump over the mat is one rep.
Roll over commando pushups
Roll over the length of your yoga mat, or thereabouts. At the end, from your stomach, lift up and bring your leg in towards your chest, twice with each leg. That is one rep. Then roll over to the other end for the next rep.
One leg burpees
Jump out with one leg and do a pushup. Jump your leg in towards your hands and then jump up. One rep. Next time, jump out with the other leg.
I did these on a dip station, but you can just do these with your back on the floor. Lift your legs up straight either towards the ceiling or straight out in front of you.
Punches with small weights
With both weights (you can do without) at your chest, twist punch out with one hand. That’s one rep. As you bring that hand in, punch the other one out for the next rep.
Disclaimer: Be careful, I am not an expert, do this at your own risk, ask your doctor!