Welcome to your next full body blast! In this session, we’re hitting five powerful bodyweight exercises: High Knees, Shoulder Taps, Skater Jumps, Bicycle Crunches, and Plank Jack Knee Drives. This routine is designed to boost your heart rate, strengthen your muscles, and keep your core tight all in one go. No equipment needed, just your energy and commitment! Let’s start strong with High Knees. This move is perfect for waking up your entire body and building cardio endurance. Stand tall, brace your core, and drive your knees up toward your chest one at a time, moving as quickly as you can. Pump your arms to help keep the rhythm. High Knees fire up your quads, glutes, calves, and hip flexors while improving coordination. It’s the perfect way to get your blood flowing and prepare your body for what’s next. Next, drop down into Shoulder Taps. Get into a solid high plank with your wrists under your shoulders and your body in a straight line. Without letting your hips sway side to side, lift one hand and tap the opposite shoulder, then switch. The challenge here is keeping your core tight and resisting any twisting. Shoulder Taps strengthen your abs, lower back, shoulders, and triceps all at once, teaching your body to stay stable under pressure. Ready to move laterally? Time for Skater Jumps. Stand with feet hip width apart. Leap sideways to your right, landing softly on your right foot while swinging your left foot behind you without touching the floor. Use your arms for balance and power. Then explode back to the left. Skater Jumps are amazing for working your glutes, quads, calves, and the stabilizing muscles in your hips. They also improve your agility and give your workout an athletic twist. Now it’s time to really work the core with Bicycle Crunches. Lie on your back, hands behind your head, knees lifted and bent at 90 degrees. Crunch your right elbow toward your left knee while extending your right leg out. Switch sides in a smooth, cycling motion. This move fires up the entire core especially the obliques, while also training your coordination. Focus on controlled movement and really squeeze your abs with each rep. Finish strong with Plank Jack Knee Drives. Get back in a high plank. Jump your feet out wide and back in, just like a jumping jack. Then drive one knee up toward your chest, switch, and repeat. This combination brings cardio and core together, keeping your heart rate high while challenging your shoulders, abs, and legs. Stay light on your feet and maintain a tight core to protect your lower back. Put all five together for a quick, challenging workout that you can do anytime, anywhere. Remember, good form beats speed, keep your core engaged, breathe steady, and push yourself to get better with every round. Your fitness journey continues one rep at a time, let’s get it!
Video Duration: 10:45
Welcome to your next full body blast! In this session, we’re hitting five powerful bodyweight exercises: High Knees, Shoulder Taps, Skater Jumps, Bicycle Crunches, and Plank Jack Knee Drives. This routine is designed to boost your heart rate, strengthen your muscles, and keep your core tight all in one go. No equipment needed, just your energy and commitment! Let’s start strong with High Knees. This move is perfect for waking up your entire body and building cardio endurance. Stand tall, brace your core, and drive your knees up toward your chest one at a time, moving as quickly as you can. Pump your arms to help keep the rhythm. High Knees fire up your quads, glutes, calves, and hip flexors while improving coordination. It’s the perfect way to get your blood flowing and prepare your body for what’s next. Next, drop down into Shoulder Taps. Get into a solid high plank with your wrists under your shoulders and your body in a straight line. Without letting your hips sway side to side, lift one hand and tap the opposite shoulder, then switch. The challenge here is keeping your core tight and resisting any twisting. Shoulder Taps strengthen your abs, lower back, shoulders, and triceps all at once, teaching your body to stay stable under pressure. Ready to move laterally? Time for Skater Jumps. Stand with feet hip width apart. Leap sideways to your right, landing softly on your right foot while swinging your left foot behind you without touching the floor. Use your arms for balance and power. Then explode back to the left. Skater Jumps are amazing for working your glutes, quads, calves, and the stabilizing muscles in your hips. They also improve your agility and give your workout an athletic twist. Now it’s time to really work the core with Bicycle Crunches. Lie on your back, hands behind your head, knees lifted and bent at 90 degrees. Crunch your right elbow toward your left knee while extending your right leg out. Switch sides in a smooth, cycling motion. This move fires up the entire core especially the obliques, while also training your coordination. Focus on controlled movement and really squeeze your abs with each rep. Finish strong with Plank Jack Knee Drives. Get back in a high plank. Jump your feet out wide and back in, just like a jumping jack. Then drive one knee up toward your chest, switch, and repeat. This combination brings cardio and core together, keeping your heart rate high while challenging your shoulders, abs, and legs. Stay light on your feet and maintain a tight core to protect your lower back. Put all five together for a quick, challenging workout that you can do anytime, anywhere. Remember, good form beats speed, keep your core engaged, breathe steady, and push yourself to get better with every round. Your fitness journey continues one rep at a time, let’s get it!
