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Spring Break Full Body Blast in under 20 minutes


NO EQUIPMENT NEEDED!


15 squat jumps
10 jumping lunges
30-second wall sit
REST 30 seconds
10 push-ups
10 bench tips
15 shoulder push-ups
20 mountain climbers
REST 30 seconds
30-second right side plank
30-second plank
30-second left side plank
REST 30 seconds
 
REPEAT 3x


Explanation of each

Squat jumps


Sit as if you were sitting in a chair, but without the chair. Make sure your knees do not go past your toes. Once your knees are at a 90-degree angle, explode up with your legs and jump, landing back in the same squat position.

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Jumping squat.jpg
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Jumping lunges


Put one foot in front and one behind, like you would for squats. Make sure your front knee does not go past your front toes. When your back knee almost touches the group, jump up and switch legs. Continue doing this until you have done five on each side.

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Wall sits


Find a wall and sit down as if there was a chair up against it. Make sure your knees are bent at a 90-degree angle; Your legs should look like a table – if they don’t, you aren’t sitting low enough.

Wall sit 1.jpg
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Push-ups


Just a standard push-up, but make sure your arms are by your sides, and keep your core muscles tight to keep your body in a straight line while moving up and down. If needed, you can do your push-ups with your knees on the ground until you feel strong enough to just use your feet.

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Shoulder push-ups


Start as you would a standard push-up, but spread your arms and legs further apart, and keepyour butt in the air (instead of keeping your body in a straight line). Bend your arms until your head touches the ground, then use your shoulders to push back up.

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Bench Dips


Find any type of bench or table. Place your hands so your fingers wrap around the edge and are facing toward your body. Lift your toes so that only your heels are on the ground, and put as much of your weight onto the palms of your hands as possible. Slowly lower your body by bending your elbows. Make sure to keep your elbows straight back, and not to the side, while bending. Try to get your elbows all the way to a 90-degree angle before coming back up.

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Mountain Climbers


Get in the same position you started in for a standard push-up. Squeeze your core and bring your right knee to your left elbow, then bring your left knee to your right elbow, alternating until you have done 10 on each side.

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Plank


Get in the same position you started in for a standard push-up, but place your forearms and the palms of your hands on the floor. Keep your core tight, squeezing your abs and keeping your body in a straight line for the full 30 seconds.

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Side Plank


Do a standard plank, but shift your weight to one side of your body. For example, if you are doing a left side plank you will pick up your right arm place it on you hip, turn you body so your hip is parallel to the ground and hold you body with just that left forearm, hand, and left foot on the ground. Make sure you keep your core tight, squeezing your abs and keeping your body in a diagonal.

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