But for the last few months, everything has been different. They are using all kinds of equipment and I can no longer do their routines. They are starting to delete the old ones and this is one I really want to keep. So I want to give credit but I am not even sure this is on their site anymore.
I have changed it a bit to what works for my current skill level. Always challenge yourself but it is important to have good form. Don't sacrifice the quality for the quantity.
Circuit One 3 minutes: Set interval timer for 9 rounds of 10/10 seconds.Kick ups
10 Seconds of each with no break. 3 minutes. You can do it!
Circuit Two 6 minutes: Set interval timer for 9 rounds of 10/30 seconds.Bicycle Crunches
Prisoner Get Ups
Work for 30 Seconds, rest for 10. MAX REPS!
Circuit Three 3 minutes: Set interval timer for 9 rounds of 10/10 seconds.Russian Twists
Work these two exercises back to back for 3 minutes with no rest.
A twelve minute workout will do no good if you take rests. If you need to, rest in between circuits. But just long enough to reset your timer, get a drink and breath. It will be an intense 12 minutes but it is a lot of results in a short time. And it's worth it!
Explanation of each exercise:
Get in the 'crab walk' position. Support your weight on your hands and make sure they stay directly under your shoulders. Kick one leg straight up in the air. Keep abs tight. Jump and kick the other leg in the air, landing on the leg that was originally in the air. For beginners, bring leg down to the floor before kicking up your other leg.
Place both hands on the ground in front of you a little wider than shoulder width apart. Placing your weight on your hands, 'climb' the floor by jumping, while alternating one foot under your chest and one foot behind you. (It is not as complicated as it sounds.)
Laying on your back with your feet up, knees at a 90* angle, and your hands behind your head, bring your right elbow to your left knee while extending your right leg slightly. The motion of your legs should look like you are pedaling a bike.
Prisoner Get ups:
Lay flat on the floor with your hands behind your head. Stand up without the assistance of your hands (keeping them behind your head). Return to the floor without the assistance of your hands.
Sitting o the floor with your knees slightly bent out in front of you, lean back putting all of your weight on your rear. Extend your arms straight out, with or without weights, and rotate your torso and arms from right to left, engaging your core the entire time.
Sitting on the floor with your knees slightly bent out in front of you, lean back putting all of your weight on your rear, holding your legs in the air with your arms extended to each side. Bring your knees to your chest and wrap your arms around them. Return to position with arms extended and legs elevated. Try to do as many as you can without letting your legs or hands support any weight.
Let me know if you have any questions!! I will post a video/pics explaining anything further.