The Workout

Moves

  • Jump Squat With Heel Tap
  • Walk Out
  • Mountain Climber
  • Plank Shoulder Tap
  • Lateral Lunge Into Runner’s Jump
  • Burpee Into Tuck Jump

Directions

Part 1: Tabata

  • Do Jump Squat With Heel Taps for 4 minutes, alternating 20 seconds of work and 10 seconds of rest.
    Rest for 1 minute.

Part 2: AMRAP

  • Walk out to plank, then do 20 Mountain Climbers and 20 Plank Shoulder Taps.
  • Walk back up to standing.
  • Complete as many rounds as possible of the above for 4 minutes.
    Rest for 1 minute

Part 3: Tabata

  • Do Lateral Lunges Into Runner’s Jumps for 4 minutes, alternating 20 seconds of work and 10 seconds of rest. Alternate the lunging leg each round.
    Rest for 1 minute.

Part 4: Tabata

  • Do Burpees Into Tuck Jumps for 4 minutes, alternating 20 seconds of work and 10 seconds of rest.

Here’s how to do each move:

Jump Squat With Heel Tap

Jump Squat With Heel Tap

  • Stand with your feet shoulder-width apart, toes pointed out slightly. Interlace your hands behind your head and open up your chest to bring your elbows out wide.
  • Bend your knees, hinge forward at your hips, and push your butt back to lower into a squat. Keep your chest lifted, core engaged, and back flat.
  • Push through your heels and jump up, bringing your heels together for a quick tap at the top. Land with your feet in starting position and lower immediately into the next squat.
  • Do this for 20 seconds. Then, rest for 10 seconds.
  • Repeat for a total of 4 minutes.

Then, rest for 1 minute before moving onto the next exercise.


Walk Out

Walk Out

This move is simply how you’ll transition from the jump squats into plank position for the next two moves: mountain climbers and plank shoulder taps.

  • Stand with your feet about hip-width apart.
  • Keeping your legs as straight as possible (to get a hamstring stretch), bend forward and place your hands on the ground. Walk them out until you are in a high plank position, with your hands flat on the floor, wrists stacked under your shoulders, and your core, quads, and butt engaged.

Once you are in high plank position, you’ll move right into the next two exercises, mountain climbers and plank shoulder taps.


woman doing mountain climbers in workout clothes

Mountain Climber

  • From a high plank position, engage your core and draw your right knee to your chest. You should move at a quick, but controlled, pace.
  • Return to starting position and immediately draw your left knee to your chest.
  • That’s 2 reps. Continue to alternate as quickly as possible for 20 reps (10 on each leg).
  • Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.

Plank Shoulder Taps

Plank Shoulder Taps

  • Staying in high plank position, tap your right hand to your left shoulder. Put your hand back down on the floor. Then, do the same with your left hand to your right shoulder.
  • That’s 2 reps. Continue to alternate as quickly as possible for 20 reps (10 with each hand).
  • As you tap your hands, keep your core engaged and try to keep your hips stable so that they do not rock from side to side. Move at a fast, but controlled pace.

After you complete this exercise, walk your hands back to your feet and stand up. Then, repeat this circuit—walk out, 20 mountain climbers, 20 shoulder taps, walk back—as many times as you can in 4 minutes.

After 4 minutes, rest for 1 minute and move onto the next move: lateral lunge to runners jump.


Lateral Lunge Into Runners Jump

Lateral Lunge Into Runners Jump

  • Stand with your feet hip-width apart.
  • Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your chest lifted and core engaged, and make sure your knee doesn’t move forward beyond your toes.
  • Push through your right heel to return to standing, but instead of placing it back on the ground, immediately bring your knee toward your chest and hop up toward the ceiling.
  • Land on your left foot with a soft knee, and immediately move into the next rep.
  • Do this for 20 seconds. Then, rest for 10 seconds.
  • Repeat for a total of 4 minutes, alternating the lunging leg each round.

Then, rest for 1 minute before moving onto the next exercise.


Burpee Into Tuck Jump

Burpee Into Tuck Jump

  • Stand with your feet hip-width apart, core and glutes engaged.
  • Bend your knees and reach forward to place your hands on the floor, shoulder-width apart.
  • Kick your legs straight out behind you so you are in high plank position with your hands flat on the floor, directly underneath your shoulders.
  • Hop your legs toward your hands and explode up, jumping vertically and bringing your knees toward your chest into a tuck jump.
  • Land lightly on the balls of your feet with your knees slightly bent, and immediately repeat.
  • Do this for 20 seconds. Then, rest for 10 seconds.
  • Repeat for a total of 4 minutes.