Twisted Full Body Workout est 25 min
2013
This full body workout is great for toning the body all over. It focuses on the triceps, inner thighs, abs and tightening the core. The longer first part is a time challenge routine, alternating reps of 6 different exercises with lots of cardio built into it. The 2nd part is all about the abs and made up of 4 minutes of intervals, alternating 2 abs exercises. This bodyweight workout is fun and dynamic, which makes the time go by fast.
All you need is a timer. Check out Gymboss and link to online timers here.
Twisted Full Body Workout
Workout Breakdown
Part 1 – Time Challenge
Do 3 rounds of the following
10 Skater Touch Downs
10 Crab Toe Touch Tricep Dips
10 180 Degree Jump Mountain Climbers
10 3 Side Lunge Jumps to Side Kick
10 Ab Snail to Tricep Dip Kick Ups
10 Twist and Climb (4:10)
Take a break up to 1 minute between each round.
note: each round took me close to 7 min, so this part took approx. 21 minutes total.
Part 2 – 4 min of intervals
Set your timer for 6 rounds of 10 seconds rest and 40 seconds work and go through the exercise sequence three times:
Knee Dip Plank
Leg Lift, Butt Lift, Toe Touch
Twisted Full Body Workout on Video
Exercise Descriptions
Jump sideways across an imaginary border and land on the outside leg, try not to let the inside leg touch the ground. As soon as you land with outer leg, bring inner leg to cross behind outer leg, like a curtsy but without touching ground with back leg and reach down with the inner arm to touch the fround by the front foot. Bring inner leg back and jump with it to where you started and repeat movements on the other side, curtsying with the opposite leg and touching down to ground with the opposite (inner) hand. Continue jumping from side to side, alternating legs each jump and touching ground with opposite arms for each rep.
Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, then bring arm and hand back to the ground, leaving the leg still up and then using your tricep arm muscles lower your body down to the ground so that hips come close to floor. Next come back to crab position and lower leg back to ground. Repeat on other side and continue alternating sides for each rep.
180 Degree Jump Mountain Climbers
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground. Then jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible doing these movements. Do 10 reps, or 10 jumps, or switches with legs and then get up and jump 180 degrees. Get down again and do 10 mountain climbers and every time after doing 10 get up and jump 180 degrees so you are facing the other direction.
3 Side Lunge Jumps to Side Kick)
From standing position place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Do this two more times jumping and alternating legs so you have done 3 side lunge jumps. Then come up to standing and with the leg that is out furthest from the body, do a side kick by lifting it and kicking it up and out to the side as high as you can. Bring leg back down and bring arm back to ground, then do 3 more side lunge jumps and the opposite leg will be furthest from the body. Do a side kick with it and continue these movements alternating sides for each rep.
Ab Snails to Tricep Dip Kick Ups
Start in crab position and then do an ab snail by lowering body down towards ground, straightening legs and pushing hips back behind supporting arms. Then bring body back up into crab position and do a tricep dip kick up by lifting one leg up keeping it straight with foot towards ceiling, while lowering hips down close to ground using your tricep muscles. Next bring the raised leg down and go back into crab position. This is one rep. Continue these movements, switching legs for each kick up.
Get into high plank (push up) position and then do 4 Twist Tucks by bringing one knee up and twisting body bringing the hip on same side as that leg down and close to ground, return to plank. For the next twist tuck, bring in the opposite knee and twist in the opposite direction, bringing the other hip down to ground. Do this again to make 4 twist tucks all together, alternating sides for each rep, and then do 10 mountain climbers. This is one rep.
Mountain Climbers – Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.
Hold plank position on forearms and while holding this position bring one knee down towards ground and bring back up, then bring the other knee down towards ground and bring back up. Continue holding plank and alternating doing knee dips with each leg.
Leg Lift, Butt Lift, Toe Touch
Lie on mat and lift legs together straight up, then using your core muscles lift butt up off the ground keeping legs straight up, then bring arms up and reach to touch fingers to your toes, and then lower legs to start position.This is one rep.
