Hey everyone! Welcome to a brand new program.
This is the one minute challenge, where you're doing each exercise for a full minute.
I've got four new episodes across this three-week program.
The goal here is to compare your progress on day one against the last day to see how much you progress over time.
You're gonna feel so much more accomplished to see that you're able to do so much more reps over these three weeks.
So make sure you follow the daily schedule on my website, and either film or write down your progress,
so you can share your results with the rest of us down in the comments,
or on Instagram, TikTok. and YouTube.
So, are you guys ready? Let's go!
We've got nine exercises in this 12 minute HIIT workout.
60 seconds each with 15 to 40 seconds of rest in-between.
I recommend having a notepad or your phone nearby so you can write down your reps,
and compare your day one with day 21 of the program.
Let's start with squats.
Stand with your feet shoulder-width apart.
Brace your core and squat down low, and get back up and repeat.
Make sure you push yourself to do as many reps in proper form in each minute.
And once you hit your limit, take a break and note down your reps.
Great work, guys! 15 seconds rest now and we've got jumping lunges.
If you are just starting out or if you have difficulty jumping, it's totally fine.
You can always modify the exercises and leave out the jumps.
Stand upright and bring one leg behind you, lunging down low.
Then lift your knees to your hips level while doing a slight jump and repeat.
You need good core strength here to help you with your balance.
So, if you find it hard to balance, just give yourself time as you'll get stronger over time.
This workout will get progressively harder, since each exercise is a full minute.
So, you're not meant to go all the way on the first day. Know your limits and please rest when you need to.
Nice work, guys! Another 15 seconds rest now and we'll move on to the other side.
Similar to before, lunge down low with one leg behind you,
and drive your knee upwards into a slight jump.
We've only got 9 exercises to go through, so make sure you reach the end of the workout and not give up early.
It's totally okay to rest if you need to,
as everyone is on a different fitness level and you are not expected to last a full minute while starting out.
Time for a rest and we've got 20 seconds to catch your breath.
Take a small sip of water if you need to and jumping jacks are next.
Remember, you can always modify the exercises and do a low impact version by taking it slow at your own pace.
20 seconds rest now, then criss-cross squats are next.
Stand with your feet shoulder-width apart and squat down low.
Then jump upwards while crossing your feet and we'll repeat.
If this is too hard, you can modify the exercises and stick to squats.
Keep pushing yourself, guys! We've got a long rest after this, so keep going!
Great work, guys! 40 seconds rest now. We're more than halfway through the workout.
Just four more exercises to go. Take a longer rest if you need to, since we are gonna get on the mat.
Now, let's get ready on your mat for plank with hip dips.
While in a low plank position on the elbows, we're lowering our hips from side to side.
You're gonna feel it in your core and your obliques,
and plank is a really good full body exercise, too.
Once again, rest when you need to, but don't give up. Not long to go, guys.
Nice work, everyone! 20 seconds rest now. Stand upright and get ready for hopping lateral lunges.
Start by lunging down to the right,
then push yourself upwards as you jump to the left and lunge and then repeat.
If you're starting to feel too tired, just modify the exercise and leave out the jumps if you need to.
20 seconds rests here and just two more exercises to go. Skaters are next.
Jump to the right and bring one leg behind and hover it above the mat,
then jump to the other side. Keep going! We have one more exercise left.
Final 20 seconds rest here, guys! And I've saved the best for last.
We've got burpees to wrap up the workout! Catch your breath and let's finish this!
Start in a plank and jump both legs in, and then jump up vertically,
then back down into a plank. This is our final exercise guys! So give it all you got.
And that's the workout, guys! Great work on completing the workout.
Do share down in the comments how you went and how many reps you did,
and smash that like button, and I'll see you guys in the next workout. Bye!