21 Jump Feet Workout

Hi Everyone!

So today’s workout is a tough one! I did high knees in between every exercise to keep my heart rate up, and the fat burn going throughout the workout. We had another guest in today’s video. Kaitlynn is starting out on her own fitness bender. She does a great job demonstrating some of the modifications for today’s workout.

So I wanted to talk about diet this week. As I said earlier a diet isn’t a thing you go on. It is just whatever you eat throughout the day. My food philosophy is eat healthy, and don’t make any foods “off limits.” If you completely deny yourself something it seems that you end up craving it anyway.

Personally, I find the more I work out the healthier I want to eat. When I don’t work out I crave sweets and coffee. Working out helps regulate your blood sugar as well as stimulating your entire body. The metabolism boost does more than just increase weight loss. It also energizes you.

Kaitlynn has a food blog with a lot of great recipes. If you’re interested check them out at: www.kateshomekitchen.blogspot.com

I will also be sharing more of what I eat, and some of my favorite healthy recipes. Are there any diet issues that you struggle with? As always enjoy the workout, and feel free to leave me some feedback!

Melissa

21 Jump Feet Workout

1.       High Knees: 20 Seconds

2.       1 Leg Squat (right leg):

Beginner: 5

Intermediate: 12

Advanced: 15

3.       High Knees: 20 Seconds

4.       1 Leg Squat (left leg)

Beginner: 5

Intermediate: 12

Advanced: 15

5.       High Knees: 20 seconds

6.       Side Jump Pushups

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

7.       High Knees: 20 seconds

8.       Ninja Jumps

9.       High Knees: 20 Seconds

10.   Pulsing Chair Squat or Wall Sits

Beginner: 15 pulses or 10 wall sits

Intermediate: 20 pulses or 15 wall sits

Advanced: 30 pulses or 20 wall sits

11.   High Knees: 20 seconds

12.   Pendulum Legs/Monkey Walks

Beginner: 1 series (10 back and forth leg swings, 10 back and forth leg jumps)

Intermediate: 2 series

Advanced: 3 series

13.   High Knees: 20 Seconds

14.   Supermans

Beginner: 10

Intermediate: 20

Advanced: 25

15.   High Knees: 20 seconds

16.   Total Ab Planks (3 parts=1 rep)

Beginner: 5 reps per leg

Intermediate: 10 reps per leg

Advanced: 15 reps per leg

17.   High Knees: 20 seconds

18.   Bicycle Abs (both sides=1 rep)

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 30 reps

19.   High Knees: 20 seconds

20.   Burpee

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

21.   High Knees: 20 seconds