Workout 11 - Total Body

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

Warmup

• 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

Workout:

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)