40 minute Challenge Workout of the week

40 minute workout challenge

Our Wednesday night class has been working really hard the last few months, so they were up to the 40 minute challenge today.

Here was the breakdown:

Equipment: Weights, Mats and a clock

Do 10 reps of each exercise and repeat for 40 MINUTES! Thats right! See how many rounds you can get in 40 minutes. A few people almost made it to 6 rounds completed, they were half way through the 5th round before the timer went off. 

1. Around the world lunge  Alternate legs (Forward, side and reverse lunge with dumbbells on shoulders. Count all 3 directions as one rep- so a forward, side and reverse lunge on left leg is one rep. )

2. Star Jumps   Squat low- legs close, hug knees to chest- explode up in the air like a jumping jack - legs and arms out and land in the low squat hugging knees

3. Triceps pushup Frogger combination.  Hands close together- aim chest hands - you can do these on knees on toes. Jump feet to outside of arms and back out.

4. Lateral Plank Jumps.  In plank position, jump both legs to the left, then both legs to the right, keeping core tight.

5. Dumbbell Reverse Fly with Row combination . One fly and one row- equate one rep

6. Tuck jumps   Jump up in air, bringing both knees up as high as you can

7. Sit up to squat with dumbbell. Squat to floor, roll back to a sit up, bring weight out in front for counter balance and squat back up

8. Snow Boarders. Get low in a squat, jump up in air, do 180 turn and land in squat stance, trying to touch the floor each time.

9. 4 high knees  4 mountain climber combination ( this was the toughest!)  One combo counts as one rep!

10. Burpees with a push up

This is a great workout if you want an efficient workout that combines cardio with strength.  You can do it almost anywhere!