Here are two options for your 12-minute Total Body Challenge. Click on each exercise for a link to a video that demonstrates proper form.
Option #1
Option #2
- Push-Ups: On Bench or Regular
- One-arm One-leg Dumbbell Row
- Dumbbell Front Squat to Press
- Romainian Deadlift with Dowel or Barbell
- Physioball Russian Twist. Add weight to hands if you desire resistance.
The Cardio Challenge
This challenge can be done on any piece of cardio equipment. Choose a speed or level that works you close to your maximum effort each interval, but that allows you to repeat all the intervals (of the same length) with the same intensity.
When you repeat the set from time to time, the goal is to maintain or increase your speed or level on the machine.
Option #1
- 5 x [:30 all out and :30 recovery]
- one minute recovery
- 5 x [:30 all out and :30 recovery]
- one minute recovery
Option #2
- 2 x [:30 all out and :30 recovery]
- 4 x [:60 all out and :60 recovery]
- 2 x [:30 all out and :30 recovery]
Finally, use the last minute to recharge and appreciate your effort. Take a few deep, energizing breaths while you do a few of your favorite stretches. These 30-minute holiday workouts can leave you feeling refreshed and ready to dive into the rest of your day.
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