By Amy Telzrow and Elise Odgen
Ready to move, stretch and break a sweat?
This high-intensity workout is a simple way to engage your whole body without any machinery or equipment.
The goal Improve fitness levels, flexibility, mental toughness, plyometric skills, agility and aerobic conditioning with these exercises from F45’s Gravity workout.
The plan Perform 3 rounds of all 7 exercises. Each round should take 45 seconds, then add 15 seconds of rest before continuing with the next.
Hint Download a free interval timer app on your smart phone to avoid the distraction of watching the clock.
|Double Movement Burpee
Start in a standing position with feet shoulder-width apart. Lower hands to floor and jump feet back into plank position. Do 2 pushups, then jump feet back under chest and return to standing. Lower torso, bending at the knees and driving hips back to squat position. Repeat 4 times but add a jump when coming back into standing position for the last 2; then start from the beginning.
Start in a bear crawl stance with hands on floor under shoulders, knees bent under hips and toes on floor. Bring left leg under right leg and take right hand off the floor, extending it toward the ceiling while lowering hip toward floor. Move back down to start position. Repeat on the other side.
Start in a standing position with feet shoulder-width apart. Lower into a squat, bending at the knees, keeping weight on heels with chest up. Step right leg forward into a lunge, keeping knee at a 90-degree angle. Bring right foot back to start position, staying low, then repeat with left leg.
In plank position, do a pushup, then rotate your right arm around as if swimming freestyle. Repeat on left side.
Start in plank position with hands directly under shoulders. Lower left elbow to floor replacing left hand. Lower right elbow to floor replacing right hand. You should now be in a forearm plank. Move left hand to replace left elbow and push up to raise body. Move right hand to replace right elbow and finish in original hand plank position. Repeat starting on the right side.
Start in standing position with feet shoulder-width apart. Jump to the right, landing on the right foot, while bringing the left leg behind you. Lower down slightly on the landing leg while the leg in the back remains suspended. Jump to the left with right leg back and repeat.
Start on your back with arms extended overhead and hands touching the floor. Bring arms and legs up, reaching hands to feet or shins while crunching abs. Lower back down.