9 Different Intervals
50 Seconds Each
No Equipment; you will need an open wall
Slow High Knee Pulls – Raise arms above your head, then lift one knee up at a time, while bringing your hands down toward that knee with each step upward.
Wall Push Ups – If this is too easy, switch to a plyometric push up by pressing away from the wall more forcefully, or, do a full push up on the ground. Make it easier by standing closer to the wall.
Ski Squats + Curls – Keep feet close together and hinge at the hips to lower into a squat, while doing a bicep curl (with or without weights). Go as shallow or as deep as you like with the squats; remember to challenge yourself.
Toe Touch Crunches – Keep your legs straight to make it harder; bend at the knees to make it easier.
Lateral Step Toe Touches – Step from side to side, reaching for the leading toe with the opposite hand. Go as fast or as slow as you like, and reach as shallow or as far down as you can do comfortably.
5 Torso Twists + a Punch – Great for the obliques, you can also engage the butt and thighs by sinking into a deeper squat while completing this motion. Remember, move as slow or fast as you like, but always use smooth and controlled motions.
Forward Bends + Overhead Raises – Just like it sounds, this one is more of a nice stretch than anything else.
Bird Dogs – These are excellent exercises for back health and a strong core. From all fours, raise opposite hands and legs, keeping a flat back (not over extending). If this is too hard on your balance, do one limb at a time.
Captain Morgan’s – Building up your balance is an important part of fitness. We show multiple variations if you want to follow along and challenge yourself.