August is here, summer is winding down and the kids are heading back to school. This is the perfect time to get back into your workout routine after a “summer break.” This month I’m bringing you one of my favorite go to workouts. It’s quick, it’s effective and great for all of our busy readers that don’t have loads of time to spend getting daily workouts in.
Are you ready to HIT IT this month? You can do this workout 2-3 days per week. It can be done as a stand-alone routine or you can add it into your current workout program.
How this HIT routine works: Perform each exercise for 20 seconds at your maximum exertion rate and recover for 10 seconds. Complete five rounds for a quick 10 minute workout. Want more? Do the circuit for five more rounds and you’ve got a 20 minute kick-butt sweat session.
Exercise 1: Squat Jack
Get low into a squat position. Keeping the knees behind the toes, jump out into a wider squat making sure that you are maintaining proper form and jump back to start. Keep repeating for 20 seconds.
Modification: Regular Squat
Make it harder: Add a tuck jump when you come back to center
Exercise 2: Wide Burpee
Get into a wide squat position. Place your hands on the floor. Walk your feet back so you are in plank position then walk your feet back in and stand up. Keep repeating for 20 seconds.
Make it harder: Add a push up when you come back into plank and a jump when you finish the exercise.
Exercise 3: Speed Skater
Think Olympic speed skating on this move. Jump out to the right bringing your left leg behind you and touch the floor, keeping your knees bent. Jump out to the left bringing your right leg behind you and touch the floor keeping your knees bent. Repeat for 20 seconds.
Modification: Stay uprights in a low squat position and step touch.
Exercise 4: Walkout with Shoulder Taps
Keeping a soft knee, walkout into a plank position. Tap your right shoulder, tap your left shoulder, then walk your hands into your feet and stand up. Keep repeating for 20 seconds.
Modification: Walkout into a plank and walk your hands back into your feet.
Make it harder: Add an air jack after you walk your hands back into your feet before starting the move again.
Remember to warm up, cool down and stretch whenever you work out. Always listen to your body and modify as needed. Happy Sweating!
Jennifer Deem, born and raised in Marietta, is the owner of Marietta Boot Camp. Teaching fitness for the past five years, Jennifer has a passion for helping people reach their fitness and wellness goals. She is an avid obstacle race enthusiast completing two Tough Mudders, two Spartan Races, two Savage Races, a Warrior Dash and a Mud on the Mountain. When she’s not heading out to teach 5 a.m. Boot Camp classes, you can find her smiling and enjoying life at its fullest with her two dogs Elle and Frank.
Photography by the lovely Liv of Liv Hefner Photography