This workout helps build aerobic fitness and abdominal strength by combining frequent movement with stability exercises. Follow a circuit format by performing 1 set of each exercise in order. When you reach the end, rest for 1 to 2 minutes. Repeat the circuit 2 to 3 times depending on your fitness level.
Basic Burpee
From standing, bend over and bring each hand to the floor. Hop back with both feet to the plank position. You may step back instead of hop to lower the intensity. In this position, your hands and feet are on the floor with hips neutral so that your back forms a straight line. Hop or step in with both feet and return to the standing position. You may jump to the standing position to raise the intensity. Repeat the exercise for 8 to 10 repetitions.
Flutter Kicks
Lie on your back. Place both hands behind your head to avoid neck strain. Simultaneously lift your shoulders and legs a few inches off the ground. Maintain this position and keep your legs straight as you kick in an alternating fashion through a short range of motion. Follow a 4-count (1, 2, 3, 1…1, 2, 3, 2) for 10 repetitions.
Alternative
Simplified Flutter Kicks. Keep your shoulders on the floor. Instead of placing your hands behind your neck, place them beneath your lower back or buttocks to help support your legs. Perform the same straight-leg, alternating kick movement. Follow a 4-count for 10 repetitions.
Inchworm
From standing, bend over and reach towards the floor. Walk your hands forward to the plank position. From there, walk your feet in toward your hands and stand up. Continue this movement for 6 to 8 repetitions, moving across the floor.
Mountain Climber
Start in the plank position. Bring your right knee toward your chest, then return it to the starting position while bringing your left knee toward your chest. This should be a quick, alternating movement. Follow a 4-count for 10 repetitions.
Alternative
High Knees. Stand with each hand out in front of you at hip-level. Alternate lifting each knee towards your hands. Like the mountain climber, try to maintain a quick pace and follow a 4-count for 10 repetitions.
Dead Bug
Lie on your back. Bend both legs and lift your feet off the ground. Also raise your arms straight overhead. Simultaneously lower one arm and the opposite-side leg to a few inches off the ground. Make sure to straighten the lowering leg. Reverse the movement and repeat with the other arm and leg. Complete 10 to 20 total repetitions; that is, 5 to 10 on each side.
Jumping Jack Plank
Begin in the plank position. Make sure your hands are on the ground, not your forearms. Maintain this position while hopping your feet apart and back together (which equals one repetition). Do this repeatedly. Try to avoid excessively raising or lowering your hips throughout the exercise. Perform 10 to 15 repetitions.
Alternative
Standard Jumping Jacks. Stand with feet together and arms at your sides. Hop your feet apart and simultaneously swing your arms overhead. Hop your feet back together and swing your arms back to your sides. Perform 20 to 30 repetitions.
— Frankie, Lipscomb University
