• Emily

Workout 11 - Total Body

**Please review the "4 Month Workout Series" blog post prior to starting.


  • 20 jumping jacks

  • Side to side lunges (5 each way)

  • Walking knee hug (5 each way)

  • Cowboys (5 back each leg)

  • Cross-body shoulder stretch

  • 5 shoulder rollbacks each way


Circuit One

1-minute X-jumps

1-minute skaters

1-minute combo - do one X-jump, then one skater and repeat (last 30 seconds = speed)

Circuit Two

1-minute slow burpee (no jump or pushup)

1-minute jumping “medicine ball” throw (without the medicine ball)

1-minute combo - do one slow burpee, then explode into a jumping “medicine ball” throw and repeat (last 30 seconds = speed)

Circuit Three

1-minute glute bridge (full, half, down, repeat)

1-minute flutter kicks

1-minute combo - do one glute bridge, then do flutter kicks for 5 seconds, and repeat (last 30 seconds = speed)


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