Can you spare 12 minutes for a workout now?

Everyone has 12 minutes to spare in a day. Take this time for yourself and jump in and out of this workout in no time! 

If you don’t have a rope just mimic the motion :)

Workout Format

  • 2 Sets of 6 different Exercises
  • Tabata Style - do one exercise for 20-seconds, take a 10-second rest and then move onto the next exercise 
  • Once you are done with Sets 1 and 2, start over again.

Set 1

1. Jump Rope - 20s

If you are a beginner remember that you don't have to jump super high just get high enough to clear the rope.

Modest Active Wear - Yana Hoodie

Rest - 10s

2. Mountain Climber

  1. Get into a plank position - distribute your weight evenly between your hands and your toes
  2. Hands about shoulder-width apart, back flat, abs engaged, and head in alignment.
  3. Pull your right knee into your chest as far as you can
  4. Switch legs, pulling one knee in and pushing the other knee in
  5. Keep your hips down, run your knees in and out as far and as fast as you can
            Ava Wrap

Rest - 10s

3. Jump Rope

Keep your back straight!

Rest - 10s

4. High Knees

  1. Stand with your feet hip-width apart
  2. Lift up your right knee to your chest
  3. Switch and lift your right knee
  4. Keep alternating legs and moving at a sprinting or running pace
  5. March up and down if you are unable to keep up the pace 

Mountain Climber

5. Jump Rope 

Rest - 10s

6. Squats

  1. Stand with your chest up
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance
  3. Bend at your knees and hips, sticking your butt out like you're sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round
  4. Squat down as low as you can, keeping your head and chest lifted
  5. Keep your knees over your ankles and press your weight back into your heels
  6. Keep your body tight, and push through your heels to bring yourself back up

 

Set 2 

1. Jump Rope

Rest - 10s

2. Sit up

  1. Lie flat down on your back
  2. Bend your legs and place feet firmly on the ground 
  3. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck
  4. Curl your upper body all the way up toward your knees
  5. Slowly, lower yourself back down

3. Jump Rope

Rest - 10s

4. Push Up

  1. Get down on all fours in plank position ( you can go from your knees as well)
  2. Place your hands slightly wider than your shoulders 
  3. Lower your body until your chest nearly touches the floor. 
  4. Pause, then push yourself back up. 
  5. Repeat  

Rest - 10s

5. Jump Rope

Modest Activewear top by Leia

6. Lunge 

  1. Stand tall with feet hip-width apart
  2. Take a big step forward with right leg
  3. Lower your body until right thigh is parallel to the floor and right shin is vertical. Don't let the right knee go past the right toe
  4. Press into right heel to drive back up to starting position
  5. Repeat on the other side 


Take a 30 s break 

Repeat Sets 1 and 2

Finish off with some stretches

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