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

90 Day Challenge Quickie Leg Workout

Quickie 10 Minute workout:
Need to get in a quickie (workout). Try this on for size. If you need to take a break between exercises make sure you keep moving. Try imaginary jump rope or jogging in place. The whole workout should take about 10 minutes.
1. Body Weight squat holds (lower yourself to a good squatting position hold for 30 seconds) then perform 10 body weight squats rest 10 seconds then repeat.
2. 30 Alternating Lunges
3. 40 Calf raises/40 toe raises (perform the toe raises sitting in a chair with your hands on knees for light resistance- this exercise is great to help prevent shin splints)
4. 100 jumping jacks
5. Sumo squat holds (lower yourself to a good squatting position hold feet slightly farther than shoulder with and pointed slightly outward hold for 20 seconds) then perform 10 sumo squats rest 10 seconds then repeat.
6. 30 leg raises (to start lay on the floor with both legs on the floor, press firmly with your left leg into the floor as if you were trying to do a reverse plank then lift your right leg off the floor till perpendicular then lower back down to the floor repeat 15 times then switch legs)