Time Travel Workout 12 min

Jul
2012
20

posted by on Blog, Daily Workouts - 10-15 minutes

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Time Travel Workout
This workout is 12 minutes long

Set your timer for 18 rounds of 10 seconds rest and 30 seconds work.
Go through the following sequence 3 times:

Dive Bombers
High Knee Skipping
Downward Dog Knee Tuck to Leg Lift – left
Downward Dog Knee Tuck to Leg Lift – right
Speed Skater Squats, alternate legs
One Leg Suitcase Crunches with Medicine ball, alt legs

During each work period do as many reps of the exercise as you can, remembering that good form is always a priority over speed. After each workout period record your score and write the date, so that next time you do this workout you can compare your score and see how much progress you have made.

I hope to have pictures or video to describe the exercises better eventually.  
For now you can see descriptions to the exercises by clicking on the green arrows.

Exercise Descriptions

Dive Bombers

 

Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position. 

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High Knee Skipping

 

is like ‘Jogging in Place Skipping’ but you bring each knee up as high as you can as each leg comes up.

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Downward Dog Knee Tuck to Leg Lift

 

Start in downward dog position and bend right knee and bring it in close to your chest, pause a second and then bring leg back out, and with a straight leg lift it up as high as you can behind you, pause a second or two lifting and then bring leg back to start position and repeat movements with the left leg. Alternate legs for each rep

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Speed Skater Squats

 

From standing with feet shoulder width apart, squat down and then come up halfway and raise one leg, keeping it straight, out to the side, then bring leg back to start position. Do another squat followed with the opposite leg lift to the other side. Continue alternating side that do the leg lift for each rep, keeping low throughout all movements. 

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One Leg Suitcase Crunches with Medicine ball

 

Lie flat on ground with legs straight on floor and arms behind head holding onto a medicine ball, bring one knee in to chest while raising torso and bringing ball over knee towards feet, bring leg back and repeat alternating legs.

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Have a great workout!
: ) Robin

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