Here’s a good workout routine I did with my clients a few weeks ago. We did 1 minute of each exercise and did the set 3 times.
1. Knee Lifts: walk in place with your arms by your sides, bend your arms at the elbows, and keep your hands straight out in front of you. Make sure to hit your knees on your hands with each step. This gets your heart rate up.
2. Squat Run: get into a low squat position and run as fast as you can in place in that position. Every 10 seconds jump and rotate 180 degrees. Remember to keep your back straight; leaning forward slightly may help as well. I keep my hands out in front of me for balance. Feel free to hold a weight in front of you while doing this for an extra challenge.
3. Jumping Jacks: you know the drill.
4. Pushups: If you can’t do pushups for a minute, at least hold a plank position for the whole minute. For an extra challenge, do a pushup, then while in plank position, tap one hand to the opposite shoulder (holding the weight of your body up with one arm), return to plank, do another pushup, then while in plank position, tap the opposite hand to its opposite shoulder, and return to plank position. Repeat.
5. Bicep Curls: use whatever weight will feel difficult by the end of the minute. Feel free to pick up a heavier weight or find a lighter one in the middle if you need to.
6. Tricep Overhead Lift: Take one dumbbell in both hands and lift straight up above your head, bend elbows and lower dumbbell behind your head. 5 to 10 lbs. may be enough on this one.
7. Lunges: front or back, it doesn’t matter, just get moving and get low, alternating legs as you go. Remember not to let your front knee extend past the toe of the same leg, as this could cause knee injuries. Keeping weights in your hands while you do this will add stability.
8. Hook Uppercut: just like the boxers do…hook with your right hand, uppercut with left for 30 seconds, then switch. Feel free to keep weights in your hands for an extra challenge; just be careful not to hyperextend your elbows.
Repeat set 3 times. You may need a 1 minute break between 1, 2, and 3, but do them as close together as possible. Without breaks, this gives you a 24 minute routine. Stretch for 3 minutes before and after, and you’ve got a 30 minute workout. Enjoy!