Movement Mosaic Workout est 15 min

Sep
2012
13

posted by on Daily Workouts - 10-15 minutes

1 comment

This workout is a time challenge and is made up of reps of 7 different exercises sandwiched between a set of burpees before and after. I really loved the flow but found a couple exercises challenging as I haven’t done them in awhile – the reptile push ups and especially the one leg burpees. I will be working on those for sure!! 

 

Movement Mosaic Workout

Workout Breakdown

This workout is a time challenge. See  how long it takes you to make it through the following exercises:

9 Burpees
20 Dynamic Squats
12 Reptile Push ups
20 Lateral Side Lunges
10 One leg Burpees
20 Side Plank Mill alternate sides
12 Walk out to Push up
20 Side to Side Squats
9 Burpees

It took me 15:35 to complete this, but I an sure I can do it in under 15 minutes next time.  If you do this, please let me know how long it took you!

 

See it in Action

 

I felt so ‘One Leg Burpee’ challenged..  but posting this anyway. I will get good at these!

Exercise Descriptions

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 jump up in the air.
All burpees are done with a push up, unless otherwise stated. If it doesn’t say, it comes with one..

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Dynamic Squats

 

From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up. 

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Reptile Push ups

 

Start in plank position and as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to start position and continue alternating legs for each rep. 

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Lateral Side Lunges

 

From standing position step right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. Now step in opposite direction and do a lunge with the other leg, and return. Alternate sides for each rep.

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One Leg Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump back on one leg into plank position, with other leg elevated do a push up, jump supporting leg back in and jump up in the air. Alternate legs for each rep.

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Side Plank Mill

 

Start in side plank with arm outstretched toward ceiling, turn body to high plank position without touching ground with extended arm, in plank extend it out directly in front of you, go back into side plank position, extending arm upwards and continue going back and forth between these 2 positions.

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Walk Out to Push up

 

From standing bend over at hips so hands touch floor and walk hands out to plank position, do a push up and then walk arms back in, stand up and repeat

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Side to Side Squats

 

Start standing with legs together, then take a step out to the right and squat down and then step back to start position and repeat on other side; step out on left side, squat and return. Continue alternating sides with each rep.

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Have a great workout! : )

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