This 20 minute upper body workout is filled with lots of push ups, a few burpees and some fun new plank exercises. I loved the two variations of plank twist overs. It also has the tiger push up.. a new push up for me that is like a combination of a diamond and a pike push up; it is great for triceps and more challenging than it looks.. look closely and you will see my arms trembling at the end. I think there is a good balance between the different types of exercises to give give some relief from the more challenging ones and make a good flow overall. Get ready to enter the adventurous world of the ..hidden burpee planking tiger.
Hidden Burpee Planking Tiger Workout
Workout Breakdown
This workout is 20 minutes of interval training.
Set your timer for 30 rounds of 10 seconds rest and 30 seconds work and go through the following 10 exercises 3 times:
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and then do a jumping jack by jumping out with legs while simultaneously bringing straight arms up overhead and then jump legs back in while bringing arms back down.
Hold plank with feet elevated on raised surface and raise one leg up and bring it back down, then raise the other leg up and back down and continue in this manner alternating legs each rep.
Get into pike position with hips raised and with legs and arms straight so body is in an inverted V position, and place hands close together so that index fingers and thumbs form a diamond shape, then press body down close to floor and back up. You will be using your triceps muscles.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then do 2 knee tucks, one with each leg, then jump legs back in and jump up in the air.
Get in a reverse plank position, with the front of your body facing up, hands are just wider than shoulder width, hands are on ground with fingers towards head, or slightly out to side if more comfortable. Lift your right hand from ground and turning body over to the right swing arm over and bring hand down to ground, then lift hand and reverse movement back to start position. Repeat movements on left side and continue, alternating sides each rep.
Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position.
From standing bend over at the waist so that hands touch the floor and walk hands out to plank position, do two knee tucks, one with each leg, and then walk arms back in, stand up and repeat.
Get into push up position and do a push up, then extend one arm straight out in front of you fingers reaching to wall you are facing while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into start position. Do another push up and this time extend your other arm and its opposite side leg, so that arm and leg are both held out in a straight line, hold and release. Continue alternating doing push ups and holding plank on one arm and leg, switching sides for each rep.
Get into high plank (push up) position, then lift one hand off ground and keeping that arm straight bring it around, up overhead and reach over as far as you can towards the other side, then reverse the movements bringing your arm back to the ground. Repeat on the other side by lifting the other hand and swinging that arm around, up overhead and over towards the other side and then bringing it back to the ground keeping arm straight throughout movements. Continue in this manner alternating arms for each rep.
