Christie's One Hour Body Weight Workout

This is a one hour workout designed to focus on abdominal strength, but mixing in elements of cardio and power. Its enough of a mixed bag that you will train a little bit of balance and agility too.  When I say one hour, I mean you can get through it in an hour if you work fast and hard.

Warm-up:

5 minutes light cardio:  Start by jogging then add in side-shuffle.

• 45 seconds jog
• 15 seconds side-shuffle ...continue untill you reach 5 minutes.

5 minutes joint rotations and light stretching:  Warm up your joints by moving them through their full range of motion. This will pump blood into your joints and muscles better than stretching and will also warm up your mind-body connection. 

For example you will be doing push-ups, so do wrist rotations and swing your arms in circles.  If you've been sitting staring at a screen shrug your shoulders in circles and do semi-circles with your head to warm up your neck.  Keep on going to warm up all the parts of your body, quickly, but not missing parts.

Circuit 1: (repeat the circuit 3 times)

• 12 burpies *see video
  
• 30 tuck-crunches
• 12 chin-ups,* if you can't do chin-ups modifiy by jumping at the start of each chin-up, or doing chin-ups under a table so that your heels are touching the floor and your body is on a diagonal
• 1 minute V-sit
• Walk 10m in hand-stand (or try to do a hand-stand against a wall 10 times)
• 30 supermans
• 30 bicycle crunches

Circuit 2: (repeat 3 times)

• 10 walk-lunges forwards, return jumping backwards on one foot, REPEAT only varying which foot you jump backwards on.
• 30 reverse crunches
• 400m sprint
• 1 minute of the plank
• 15 squat-jumps with a heel click at the highest point in the jump
  
• 30 side bends with your arms sraight out in a T
• 30 russian twists in a v-sit

Cool-down:

• 3 minutes light jogging 

• 2 minutes fast walking - be sure to take long steps

• 5 minutes stretching.