QUICK & STATIONARY TOTAL BODY WORKOUTS

These exercises are some of my favorites for a quick total body workout. You can do them virtually anywhere without any equipment needed and by performing them at a high intensity pace you can make them an excellent cardio interval workout!

Elevated Push-Up

1. Set hands one and a half shoulder widths apart and in-line with your chest. With your feet elevated on a step or a chair, keep your legs straight with your weight distributed through your hands and toes.

2. Keep your core engaged and don't pull from your hips or lower back but from your abs and chest. 

Burpee

1. Start in push up position. 

2. Jump your feet to your hands. 

3. Stand tall from the previous position and jump. Then drop to previous position and kick your feet out returning to push up position. 

Disco Lunge

1. Stand with your feet hip width apart with your hands at your side. 

2. Step forward with one leg, raising your arms above your head into a Y shape. 

3. Push up with your front leg to return to starting position and repeat with opposite leg.

Suggested Workout: 

Warm Up: 3x 20 Jumping Jacks, 15 High Knees, 10 Leg Lift-Toe Touches

Workout: Repeat 3x

:30 Elevated Push-Ups

:30 Rest 

:30 Max Power Burpees 

:30 Rest

:30 Disco Lunges

:30 Rest