Cross Country Road Trip Full Body Shred

You can do this workout for time on your own or you can do it with the video. To do it for time, you can choose either 0:30, 0:45 or 1:00 rounds depending on how much time you have and how difficult you want it to be. One thing of note, the first move I would do 2 rounds of, as in 0:30 each leg rather than dividing it up.  Most challenging and longest is going to be 1:00, intermediate 0:45, beginner or short on time – 0:30 will be perfect. 

1: Single Leg Split Squats

• Position your right leg behind you on a box, bench, stair, couch or any elevated surface.
• Keep your core engaged and chest lifted as you squat and press up through your heel each time.
• Watch your knee alignment, it should be lined up with your front toe, and if your torso is upright you’ll be able to keep it just over or slightly behind your big toe. Be sure to do both legs.

2: Jump Squats

• Stand with your feet hip distance apart, core engaged.
• Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
• Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.
• You can take the jump out and modify the jump squat with a full body extension, shooting your butt back behind you, hands come down to touch the side of your calves or reach for your feet. As you press up to stand, raise your arms up overhead.

3. Elevated Push Ups (clap optional)

• Position yourself in a plank with your hands on a box, couch, bench or any elevated surface.
• Keep your core engaged – don’t arch your back.
• Lower your chest down and press up and away. If you want to add the dynamic clap, be sure to really work to keep your core engagement.
• Great mods for the elevated push up are to do it on your knees, or against the wall.

4. Split Squat Jumps

• Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
• Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
• You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

5. Cross Cross Squats

• Stand in your same position you started your jump squats in.
• Bring your arms up behind your head and engage your core.
• Shoot your booty back behind you, keeping your weight back in your heels and chest up.
• As you press up to stand, drive your right knee up to your chest and rotate your torso, bringing your left elbow to meet your right knee.
• Repeat with the left leg and right elbow. Squat again and repeat the cycle.

6. Triceps Dips

• Use your bench or elevated surface and position yourself in a reverse tabletop with your hands behind you.
• It’s very important to open through your chest in this position, squeezing your shoulder blades together to keep you shoulders positioned properly.
• Lower slowly with control, then press up and away – focusing on the press to really activate the triceps. Keep your elbows parallel to one another – don’t let them fall out to the sides.
• A great modification for this move is to stand or kneel holding a weight or water bottle overhead. Lower it down toward your upper back, keeping your elbows hugging in parallel to each other.