Elevator Time Challenge Workout est 15 min

Dec
2013
02

posted by on Daily Workouts - 10-15 minutes

2 comments

This time challenge workout works its way up in reps adding 10 reps for each round of exercises. Burpees get the heart rate up and leads into 3 squat and lunge leg exercises, followed by 3 abs exercises, which target all abdominal muscles, hitting the upper, lower and inner abs. The last 3 are cardio exercises. Get through these exercises as fast as you can, keeping good form. This awesome legs, butt and abs workout gives a metabolism boost that will have you burning fat for many hours after.

This workout took me 14 and a half minutes to complete.

Get your timer’s ready and let’s go!

 

Elevator time challenge Workout

 

Elevator Time Challenge Workout

Go through the following exercises as fast as you can, keeping great form.

10 Tuck Jump Burpees
20 3 Pulse Jump Squats
30 Jump Lunges
40 Bodyweight Squats
50 One Leg Toe Touches
60 Bicycle Crunches
70 3 Pulse Crunch Butt Lifts
80 Low Jacks
90 Mountain Climbers
100 High Knees

 

Exercise Descriptions

10 Tuck Jump Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and then jump up with an explosive jump, as high as you can bringing knees up to your chest and grabbing knees in air. This is one rep.

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3 Pulse Jump Squats

 

Start with legs in a wide stance and with feet pointing out, squat down so legs are parallel with ground, squeeze the glutes and pulse 3 times, just raising and lowering a little for each pulse and then come up jumping in the air and back with legs and feet in same position to start next rep

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Jump Lunges

 

Start in a Forward Lunge position and simultaneously jump up switching feet so that the one behind is forward and the forward one is behind. Each jump is one rep

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Bodyweight Squats

 

Stand with legs shoulderwidth apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.

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One Leg Toe Touches

 

Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep. 

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Bicycle Crunches

 

Lie on mat with hands behind head, rotate to the left as you bring in the left knee, while bringing in the right elbow towards it, then switch sides rotating to the right and bringing in the right knee and the left elbow to meet it, as the left leg straightens out, continue alternating sides

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3 Pulse Crunch Butt Lifts

 

Lying on mat with knees bent and fairly wide and feet on the ground, bring hands close together in front of you and crunch up pushing hands through space between legs, pulse in this crunch position 3 times and release, bring hands and arms to ground beside body and lift your legs straight up towards ceiling and lift butt up off the ground, reaching legs up further. This is one rep. Release and come back to start position and continue in this manner doing as many reps as you can.

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Low Jacks

 

With legs in a wide stance and body kept low in a half squat position, jump legs in together and then back out keeping body low the whole time. Each jump out counts as one rep.

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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High Knees

 

From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs. Do this as quickly as you can. This is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.

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Have a great workout!

 

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  • Jennifer evans

    LOVE IT!!!!, Thank you!