And we’re back with another great workout from Shape Fitness Durham. This at home, equipment-free cardio workout will get your heart pumping in no time! Complete 4 rounds of 50 seconds per exercise with 10 seconds of rest in between for a quick, but tough twenty minute workout. I did this one right after we took these photos, and I admit- it was killer!
And guys, can we just agree that faces made during Fitness Thursday should never be used against me? Do you know how hard it is to look graceful while high kneeing!? Trust me, really hard!
High knees are much like running in place, but you want to lift your knees super high. Try to get your knees up to hip level with each step and go as fast as you can for the entire 50 seconds. Be sure to keep your core tight and don’t forget to breathe!
Begin by almost performing a burpee. You want to start by standing tall, squat down until you can put your hands on the floor right in front of your feet, then jump your feet back so you end up in a plank position. From here, drive one knee toward the opposite elbow. Place that foot back where it was and repeat with the other knee. Complete 4 total of these “cross climbers” and then jump your feet back into your hands and jump up high to complete the burpee. Complete as many reps as possible in 50 seconds!
180 Jump Squats
To start a jump squat, put all of your weight into your heels to make sure your knees stay behind your toes. Keep your back flat and your chest up as you squat down. At the bottom of the squat, push hard through your feet, heel to toe, and jump up as high as you can. Mid jump, turn completely around and land facing the other direction. Land softly on your feet, toe to heel. Repeat, turning back the other direction.
Up/Down Plank Jacks
Begin in a high plank (on your hands). Make sure your body is in a straight line from your head to your feet and that your hips aren’t too high or too low. Engage the core. Jump your feet apart (much like a jumping jack if you were standing up) and then jump them back together. Now lower down to a low plank (on your forearms) and repeat the jump out and in. Press back up to your hands and repeat. Continue the jump in high, then low plank for all 50 seconds. Try not to lower to your knees at all during the entire interval.
For this exercise, you will be moving laterally (side to side) with 3 steps. The key is to lift your knees as high as possible with each step. When you move to the right, your steps will be right, left, right and on that last “right”, you will lift your left knee up as high as you can and lean your right shoulder towards the knee. Crunch those abs right here for a split second before you go back toward the left in a left, right, left pattern (the right knee should be lifted on this side and reaching toward the left shoulder). Once you get the motion down you want to go as fast as you can back and forth for the entire interval.
Once you’re finished, you should be out of breath! Or at least I was! haha
Have a good one friends! Thanks for reading!