This video workout we've created with CrossFit athlete and fitness influencer, Jordan Shalhoub, will hit all those muscles (and likely feeling sore the next day).
So follow along with the video below or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, and then finish up with a one-minute cool down.
Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to effect some serious results. After all, something is better than nothing.
- 10 jumping jacks
- 10 burpees
For jumping jacks, start with your feet together, hands at your side. Jump your feet out to the side as you bring your arms overhead. Jump back to start. You can step out if jumping hurts your knees.
To do burpees, start standing. Lower your hands to the ground, and then jump or step back into a high plank. Do a single push-up, lowering your chest to the ground (lowering to your knees if you need to), and then pressing back up. Step or jump your feet back to your hands, and then jump up into the air, landing with knees slightly bent and ready for the next rep.
Do three rounds of the following for time:
- 16 box jumps
- 16 weighted step-ups (8 on each leg)
- 16 split squats (8 on each leg)
For the box jumps, stand in front of a plyo box, weight bench, step or other sturdy surface. Bend your knees, swing your arms behind you, and then jump up onto the box. Be sure to leave the ground with two feet and reach full extension at the top. You can jump or step down.
For the weight step-ups, hold a dumbbell in each hand at your side and step up on the to box one foot at at time, reaching full extension at the top. Alternate which leg steps up first.
And for the split squats, face away from the box and place one foot on the box. From this position, do a lunge, keeping most of the weight in your front foot. Do eight, and then switch legs. If this is easy, go ahead and hold the dumbbells at your side.
- Pigeon pose
- Dragon stretch
Start in Pigeon pose from all fours, and then bring your right knee up toward your hands. Extend your left leg out behind you. Your right foot can either be beside your left hip or extended out so that your shin is parallel to your hands.
For dragon stretch, prop yourself up into a low runner's lunge — your feet several feet apart, one in front of the other, with your front knee bent to 90 degrees and your back leg extended straight out behind you. Place your hands on your front knee or on the ground, depending on your flexibility level.