Don't let the chocolate decadents and cheese-filled snacks go to your waist. Blast calories and ramp up your metabolism so you can stay in shape during the winter months.
This CrossFit-inspired routine will test your endurance and stamina. Use the AMRAP (As Many Reps As Possible) approach in 30 minutes to challenge your muscles and strengthen your core.
Whether you're traveling or short on time, you can do this exercise routine anywhere—at any time. Have a question about any of the following moves? Contact Michael for more information.
Your Workout Overview
1 of 9
10 rounds, 3 exercises, 30 minutes, As Many Reps As Possible Grab a piece of paper and pen to keep track of your reps. At the end of your workout, add all your reps together to see how many your completed. Push-ups (45 seconds of work, 15 seconds of rest) Sit-ups (45 seconds of work, 15 seconds of rest) Split squats (45 seconds of work, 15 seconds of rest)
Push-ups
45 seconds of work, 15 seconds of rest 2 of 9
Start in high-plank position. Place your hands under your shoulders and your arms extended. If someone were to press down on your shoulders, you shouldn't move an inch.
Push-ups Continued
3 of 9
Lower yourself all the way down to the floor, keeping your plank position. Once your chest touches the floor, raise your hands off the ground. This is to ensure you've completed the full range of motion. Place your hands back down and push yourself off the ground until your back to your plank. Make sure you stay in one straight line the whole time you perform this move.
Sit-ups
45 seconds of work, 15 seconds of rest 4 of 9
Lie down on your back with your legs either bent, feet flat on the floor, or your legs extended and apart (making a V-shape).
Sit-ups Continued
5 of 9
If your knees are bent, raise your upper body off the floor and reach across the sides of your lower legs to touch the front of your shins. Make sure your lower back is pressed into the ground and you lead with your chest. Don't round your back. If your legs are extended, use the same form as mentioned above. When you sit up, reach your arms forward, past your feet.
Lunge Split Jumps
45 seconds of work, 15 seconds of rest 6 of 9
Stand with one foot forward and the other foot back behind you. Place most of your weight on to the front foot with your back heel up off the ground. Place the remainder of your weight on to your toes.
Lunge Split Jumps Continued
7 of 9
Stand with one foot forward and the other foot back behind you. Place most of your weight on to the front foot with your back heel up off the ground. Place the remainder of your weight on to your toes. In one fluid motion, swing your arms from behind your hips to above your head and jump, while switching your feet in mid-air. Land softly, and then repeat. Note: Two jumps count for one rep.
Take This Workout With You
8 of 9
Download and print this exercise routine to take with you wherever you go.
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article