15-minute Full Body Blast

Equipment: none; optional elevated surface

Format: 3 rounds for prescribed time

Squat to Cross Over Knee Drive (0:30)

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• As you drive through your heels to stand, twist your torso and use your core to drive your right knee up and across to tap your left elbow. Be mindful that you are keeping your chest upright.
• Plant your right foot back to the mat and squat, repeating the cross over knee drive with your left leg and right arm.
• Continue alternating sides for the cross over knee drive with squats in between for allotted time.
• Optional: To make this move more high intensity, add a little hop to the supporting leg as you cross knee to elbow.

Double Push Up to Side Knee Crunch (0:30)

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat the pushup then drive your right knee out and up to tap your right elbow, crunching through your obliques.
• Plant your foot back into a tall plank position and repeat two pushups and switch sides for a side knee crunch with your left leg.
• Continue alternating side crunches with double pushups in between for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Alternating Reverse Lunge to Squat Jump (0:30)

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• Keeping your body low, step your left leg back briefly into a long lunge then forward again to meet your right leg in a squat position. Repeat with your right leg.
• As you bring your right leg back to meet your left in a squat, drive through your heels to jump straight up, landing lightly on your feet and coming back into a squat position.
• Repeat this sequence of left lunge, right lunge, and squat jump for allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat.

Floor Wipers (0:30)

• Begin by lying on your back on the mat, arms extended beside your body for support, and core braced so that your lower back is making gentle contact with the mat.
• Lift your straight legs to a hover, then up and over to the right.
• With control, lower your legs back down to a hover and repeat to the left.
• Be mindful that your hips remain in contact with the mat throughout this sequence instead of rocking off as you move.
• Repeat this sequence for allotted time.
• MOD: Keep your legs bent as you lift your legs.
• Optional: To make this more challenging, place your hands behind your head (without pulling on your neck) and keep your shoulders lifted off of the mat for the duration of this exercise.

Lateral Lunge Hop (0:30)

• Begin by standing tall on the right side of your mat with your core braced and chest upright.
• Hop skip your feet in the middle of the mat to land in a lateral lunge with your left leg bent. (your left foot will be planted on the left side of your mat).
• Be mindful that your bent knee is tracking in line with your toes and you are keeping your chest elevated.
• Drive through your left heel to launch yourself through a hop skip to land in a lateral lunge with your right leg bent.
• Continue alternating sides for allotted time.
• Optional: Sweep your straight arms out in front of you to shoulder level as you lunge, dropping them by your sides as you hop.
• MOD: Make this low impact by removing the hop and performing alternating lateral lunges.