Total Movement Method - How it Works

Grab your timer. You will work for 20 seconds and rest for 10 seconds. You have 8 exercises paired in 2's. Complete each pair of exercises 4x each and then move on to the next pair of exercises. Rest for 60 seconds between pairs.

Round 1

Jumping Jacks / Squat Pumps
20 seconds on / 10 seconds rest
Complete Jumping Jacks for 20 seconds. Rest for 10 seconds. Complete Squat Pumps for 20 seconds. Rest for 10 seconds. Repeat 4x total. Keep knees pointing out when doing jumping jacks. Keep your knees behind your toes for your squat pumps and stay low.

Round 2:

Squat Jumps / Squat with Kick Back
20 seconds on / 10 seconds rest
Complete Squat Jumps for 20 seconds. Rest for 10 seconds. Complete Squat with Kick Back for 20 seconds Rest for 10 seconds. Repeat 4x total. Explode to a squat jump using arms to lift you up. Kick lifting through your glutes on your squat kick back.

Round 3:

Mountain Climbers / Push Ups
20 seconds on / 10 seconds rest
Complete Mountain Climbers for 20 seconds. Rest for 10 seconds. Complete Push Ups for 20 seconds Rest for 10 seconds. Keep your hands in line with your chest when in a high plank for mountain climbers and drive your knees. Keep your hands in line with your chest when you lower your body to the push up.

Round 4

Burpees / Plank
20 seconds on / 10 seconds rest
Complete Burpees for 20 seconds. Rest for 10 seconds. Complete Plank for 20 seconds Rest for 10 seconds. Keep your feet shoulder width apart for your burpees. Keep your hands under your chest in your plank.

STRETCH

Cool Down
At least 5 Min
Be sure to stretch your large muscle groups first - quads, hamstrings, lower back. Move to your shoulders and triceps. Open your hips in a pigeon stretch. Address your tight calves pushing against a wall and keep your heels down.

Like the workout? Call us to schedule your free fitness assessment

Contact Trainer Tonya - 303.469.4315 / Tonya@totalmovementfitness.com