Hey, you guys!
I'm Melissa Ioja for ATHLEANXX for Women and today we're doing a workout that is going
to target some cardio and your glutes.
Let's go!
Okay, there are 16 different exercises that we're doing.
We're going to repeat a couple of them in that 16 rounds.
So stay with me because I'm going to go a little fast.
You are going to set your timer for 16 rounds.
32 rounds if you want to double it, for all you crazy people out there.
We're going to start with number one which is a skater burpee.
I'm going to go through these kind of quick.
We've got 16 to go through, so are you ready?
Skater burpee.
It starts off like a burpee.
Hands down, jump back, push up, jump forward, now here comes skater jumps.
One, two.
If you want to take the skater part out of it and just give me two jump lunges at the
top; awesome.
Modification, you can do the pushup from your knees, or you can take it out.
Moving on, number two.
Double high knees.
Knee, knee, foot, foot.
Moving on.
Number three.
Again, I said I'm going to go through this a little quick, so if you need to take a pause,
write it down, hit start, I'm going to go quick.
Number three, curtsy lunge, forward and backward jump.
These are awesome and they hurt so awesome.
Curtsy lunge right, back.
Then you're going to go here for the forward and back.
Now the other leg's going to go back.
You've got the idea.
Ow.
All right.
Number four.
Inside feet.
So, like those double high knees when we're ending up on the inside feet.
You're going to stay here for 50 seconds.
Then number five.
Two jump squats with four mountain climbers.
The mountain climbers, your knee is going to cross under.
So you're going to give me two jump squats.
One, two, get on the ground for your mountain climbers, but your knees are going to go under
for one, two, three, four.
One, two, one, two, three, four.
Awesome.
Number six.
High knees.
Just straight high knees.
I've said this in workouts before, this is not high knees.
Please, drive your arms and get your knees up.
It's a sprint.
That was number six.
Number seven.
Plank leg lifts.
We're going to target the glutes.
So you're going to get in the plank position.
Make sure your body is flat.
I don’t want to see this.
Okay, body is flat, extend, and squeeze at the top for one second.
Alternate, squeeze.
Keep your abs in.
that is number seven.
Number eight.
Scissor – these are scissor kicks.
I call these scissor feet.
So you're going to stay up, shoulders back, chest back, abs in, and just back and forth.
I'm getting the cardio in in between these strengthening exercises.
Next is going to be push up.
Now we're going to hit the arms.
I'm throwing a little bit of a different exercise in there because we're hitting the legs and
doing so much cardio.
Let's take the focus off it for just one exercise and hit the arms.
So, we're going to keep your hands like this and you're going to go down into a pushup
with your feet out, and back.
Modification, just give me pushups from your knees and just go down.
If you want to make it harder you do SEAL pushups, or diamond pushups as some people
call them.
Then you're going to do the same thing.
Okay.
Number 10.
Double high knees.
So we're going back and putting those high – I think I did four different cardio exercises.
We're sliding them in there.
So we're back to high knees.
So we are knee, knee, foot, foot, okay?
That is number 10.
Number 11 is a squat with a quarter turn.
So you're going to give me jump, squat, and turn.
So here's what it is.
So we're doing this, turn, this is what I had in mind.
But I know there's some people who love a challenge.
So instead of having just the hops, you're going to squat here too.
So it's here, okay?
That is number 11.
Number 12.
Inside feet.
Sorry about my mic.
I pulled on the chord.
So number 12 is inside feet.
Here.
Number 12.
Number 13.
We're going to do a donkey kick with a jump squat.
So you're going to start in this position and you're going to jump your feet up to your
feet.
Then jump.
For a modification take the jump out of it.
You can just do the donkey kick and just stand up.
Then we have number 14.
We're going back to high knees.
Again, don’t do this, okay?
Get those knees up and drive.
Number 15.
You're going to push back.
You're going to feel this in your abs.
you're going to push back.
I want you to jump your feet – both feet – forward and try to hold it.
Jump your feet as close to your hands as you can get.
Notice I'm on my toes and I'm holding it here.
Jump back.
I'm not jumping with flat feet.
The point of this exercise is you are going to hit your legs, but it's also going to hit
your arms and your abs at the same time.
It's a great exercise.
And last exercise is scissor feet.
So we already did this before.
Just scissor back and forth and that's it.
16 exercises.
I think that's a record with how fast I talked.
Good job.
I hope you guys enjoyed that workout.
Remember, you can either go through this one time through for a 16 minute workout, you
can also set your timer for 32 rounds and go through it twice.
Awesome job!
Cardio, glutes, done!
Awesome job!
I'm Melissa Ioja for ATHLEANXX for Women, and I'll see you guys next time.
Bye!