90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)

3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)

5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)

REST :30

6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)

7. 20 single leg hip raises (20 per leg)

REST :30

ABS

8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife