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Happy Friday everyone! If you are still doing the squat challenge with me, which I hope you are, you should be on day 10. How is the challenge going for you? 30 days is not so long now is it:) Stay focused and motivated with it and you will love the results in the end.

Today I’m bringing you guys a short workout that you could do at home. It’s great for when you are short on time or like me today when your child wakes up early and you have to workout with her watching. (That always makes my workout short) This is a HIIT workout so set your timers for 50 seconds work with 10 seconds off. But today since its such a short workout you are going to be working during the 10 second break also. Repeat this circuit 3 times through for a total of 12 minutes.

12 rounds of 50 seconds work with 10 seconds (break/more work)

1. Frog Squat Kick Through (50 seconds work)  
Get down with hands and feet on the ground in a Frog position. Do a bend/dip forward and then kick through with left leg going out towards your right side. Have your right arm shoot out towards the side. Return to frog position and do another bend/squat forward and then kick through with right leg towards left side. (Repeat this until time is up)DSC_0336DSC_0335DSC_0338

2. High Knees (10 seconds break)

3. Plank Punches (50 seconds work)
Get into high plank position and perform alternating left and right arm punches forward until the time is up. DSC_0332DSC_0330

4.High Knees (10 seconds break)

5. Bicycle Abs (50 seconds work)
Lay on the ground with your back touching the ground. Place your hand on the back of your head elbows pushed out. Lift both your shoulders and your legs off the ground and perform a twist motion with your abs by bring opposite elbow to opposite knee. Keep your other leg straight but off the ground. Repeat other side by bringing right elbow to left knee.DSC_0339 DSC_0340 DSC_0341

6. High Knees (10 seconds break)

7. Push-up Burpess (50 seconds work)
Start standing up and jump down into a high plank position. Perform a push-up and then jump your feet up to your hands and then jump straight up reaching towards the ceiling. Land and then repeat by jumping back down to high plank position.DSC_0337DSC_0338DSC_0336DSC_0366

8. High Knees (10 seconds break)

You should be sweating by the end of this. If not add more rounds or make sure you are pushing your self the hardest you can.

-Shauna

 

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