It takes about 40-45 minutes for me to get through it when I do everything. By this I mean, if I am able to do all of the burpees, push-ups and how long you can hold your plank/wall sit. The longest it has taken me is 1 hour (but I believe I was goofy off).
All you need is you, and a mat if you'd like some cushion.
- 50 Jumping Jacks
- 10 Burpees
- Wall sit (for as long as you can)
- Plank (for as long as you can)
- 10 Crunches
- 10 Jackknife Instructions
- 10 Side Crunches (each side)
- 15 Candlestick dippers (each side) All about Candlestick Dippers
- Baseball Circles (for as long as you can) *small circles
- Volleyball Circles (for as long as you can) *large circles
- Chest Press (for as long as you can) How to do Chest Pulse
- 50 Squats
- 20 Leg Raises (each side) *I do side and front
- 20 Inner Thigh Leg Lift How to do Inner Thigh Lifts
- 10 Lunges
- 20 Bridges
- 50 Calf Raises
- 40 Sumo Squats
- 15 Push-ups
- 20 Straight Leg Pulses
- 20 Fire Hydrants
- 20 Fire Hydrant Kicks
- 20 Sexy Dancer Kicks
- 20 Hot Potatoes
- 40 T Stand Butt Lifts
- Waist Whittlers (as many as you can) How to do the Waist Whittler
I can't seem to find the video that shows you how to do the straight leg pulses, fire hydrants, fire hydrant kicks, sexy dancer kicks, hot potatoes and t stand butt lifts. Once I find that, I will update this post with the link.
In the mean time, you can always make up your own routine. These are things that I like doing, need to work or know I should be doing because they are good strength training things. If some these are two easy for you, do more reps or replace them with something more challenging.
As I said, it may take you longer than it took me. Don't feel bad, I haven't done this in a month or so (I slacked) so I probably won't be able to make it through the first couple of times I do it. Just hang in there, and keep working at it!
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