30 Seconds of Misery

Friday mornings (like 5:30am!) I teach a Hardcore Cardio class. This class had inspired me to push myself harder and they even convinced me to sign up for a few races this year! This workout is what we did this morning! Each move is only 30 se, but you will definitely feel it! The routine is from Power Music called Boot (click here for link!). I am a big fan! I'll explain the moves, and then tell you the routine!

1. Walking Plank + Tricep Pushup: Hold the plank on your knees to make it easier. "Walk" it by going elbow/elbow/hand/hand and then do a tricep pushup. Repeat.

2. Power Jacks: Basic jumping jack but you add a squat to the bottom. Can add a jump to it to make it even harder!

3.Spiderman Plank Lunge: Hold plank position and bring R leg to the outside of R arm (I don't know what she's doing with that arm in the picture!) Repeat on left side!

4. Side Elbow Plank + Leg: Make it easier by resting on your bottom knee. The top leg "rainbows" to the front and back of that bottom leg. (Round One you do both sides for only 15 sec).

5. Sumo Piston Squat: Legs wide and hands on the floor. Option one is to just twist the knees in one at a time, alternating. Option two is to kick R leg across the body (between the arms and legs) and then repeat on L side. Hands stay on the ground the whole time.

 6. V-Sit Curl Ups: Start with back on floor and roll up to V position (legs bent or straight depending on your level!) roll back down and repeat.

7. Plank Flip + Shoulder Push Up: This looks like rolling from a crab walk position to downward dog, do a push up and roll back to crap on and downward dog in the other direction to repeat.

8. Side Squat Duck Under: Step to the side for a side squat and as you do duck down like you are going under something. Repeat on the other side.

9. Skater Reach: A dynamic move where you jump side to side reaching opposite arm to opposite leg (picture does help here!)

10. Grasshopper Pushup: It's a pushup with your leg across the body. Alternating sides, I shoot for 8 total in a 30 sec time frame. (You can't really tell by the picture, but her leg is straight across. Make it harder by wrapping that bottom leg around back leg).

11. Plyo-Lunge with Frankenstein Kick: Lunge forward with R leg, lunge back with R leg, then swing R leg forward for a straight kick (think Karate Kid). Repeat on left.

12. Donkey Kicks: Hands on floor, jump side to side on either 2 feet or 1 foot, (one foot looks like a messed up cartwheel!). Key here is "hang time". Try to keep in up in the air.

Now you have the moves, here is the workout.

Round One: Do move 1-12, 30 seconds each move with 15 sec break in between.
        1. Suicide Plank + Tricep Pushup               7. Plank Flip + Shoulder Pushup
        2. Power Jack                                              8. Side Squat Duck Under
        3. Spiderman Plank Lunge                          9. Skater Reach
        4. Side Elbow Plank + Leg                         10. Grasshopper Pushup
        5. Sumo Pistol Squat                                   11. Plyo-Lunge + Frankenstein Kick
        6. V-Sit Curl Ups                                        12. Donkey Kicks

Round Two: Do move 1-4, 30 seconds each move (2 minutes total) and then rest for 30 seconds.  
 Repeat 4 times.
        1. Suicide Plank + Tricep Pushup            
        2. Power Jack                                          
        3. Spiderman Plank Lunge                        
        4. Side Elbow Plank + Leg                      

Round Three: Do moves 5-8, 30 seconds each move (2 minutes total) and then rest for 30 seconds.  
 Repeat 4 times.    

        5. Sumo Pistol Squat            
        6. V-Sit Curl Ups                                            
        7. Plank Flip + Shoulder Pushup                       
        8. Side Squat Duck Under                 

Round Four: Do moves 9-12, 30 seconds each move (2 minutes total) and then rest for 30 seconds.  
 Repeat 4 times.    
      9. Skater Reach
      10. Grasshopper Pushup
      11. Plyo-Lunge + Frankenstein Kick
      12. Donkey Kicks

Finish up with stretches and be prepared to feel those pushup in the morning!