Your Muscle-Crushing, High Intensity Steady State Workout

Ready to feel the burn? This is a nonstop workout that will leave you feeling tired and accomplished in just 24 minutes. You’ll need a couple of dumbbells and a medicine ball, to get started.

Warm-Up

Inchworm

• Stand with your feet hip-width apart.
• Fold forward from your hips and place your hands on the floor in front of you.
• Walk your hands out until you’re in plank, then walk your feet up to meet your hands, keeping your legs as straight as possible, then stand up.
• To make this more difficult, do a push-up before moving your feet.
• Repeat for 60 seconds and rest for 30 seconds before progressing to the next movement.

Medicine Ball Forward Lunge with Rotation

• Start by holding a medicine ball chest height.
• Step your right leg forward into a lunge while rotating the medicine ball across your body over your forward leg.
• Press through your front heel to return to stand and switch sides, alternating legs and rotation.
• You can keep your arms close to your body or straighten your arms out to make it more challenging.
• Repeat for 60 seconds and rest for 30 seconds before progressing to the next movement.

Push-Up With T Reach

• Begin in a high-plank position with your hands outside your shoulders and your toes on the ground, hip-width distance apart.
• Perform a push-up by bending your elbows and dropping your chest to elbow height, maintaining your plank.
• Push back up and bring one hand off the ground and reach toward the ceiling, rotating your body so your feet are staggered and on their sides. Your body should be in the shape of a T.
• Rotate back to plank and repeat, alternating sides as you rotate into a T.
• Repeat for 60 seconds and rest for 60 seconds before progressing to the next movement.

Workout

Dumbbell Burpee Thrust

• Stand with your feet shoulder-width apart. Hold a dumbbell in each hand.
• Squat down while simultaneously curling the dumbbells to chest height.
• Place the dumbbells on the ground underneath your shoulders.
• Jump (or walk) your feet back into a plank position.
• Jump your feet forward underneath your hips and squat to pick up the dumbbells into a standing position.
• Work for 20 seconds, then rest for 10 seconds. Repeat eight rounds and then rest for 60 seconds before you advance to the next movement.

Lateral Shuffle with Up and Down

• Set dumbbells wide enough to allow at least three strides.
• Start at one dumbbell and side shuffle to the second cone. Shuffle on the balls of your feet with your toes pointing forward and athletic position.
• As you approach the dumbbell, squat down and place your hands on ground underneath your shoulders and hop your feet back into a plank.
• Keep a tight core and then hop your feet forward to a low squat, then stay low and shuffle back.
• Work for 20 seconds, then rest for 10 seconds. Repeat eight rounds and then rest for 60 seconds before you advance to the next movement.

Medicine Ball Twists

• Stand with feet under hips, holding a medicine ball at chest height.
• Brace your core, and rotate your entire body to the right, keeping the medicine ball in front of your chest. Let your feet rotate, releasing both heels.
• Rotate back to center, then rotate to the left. Each side you go to counts as a repetition.
• Work for 20 seconds, then rest for 10 seconds. Repeat eight rounds and then rest for 60 seconds before you advance to the next movement.

Cool-Down

Slow Alternating Forward Lunge Chops

• Stand with feet under hips, arms at your sides.
• Bring your arms overhead as you take a step forward into a lunge.
• Simultaneously chop both hands down in the vertical direction on either side of your front knee. Time your plant foot with the target of your chop.
• Return to your starting position by pushing the ground away. Repeat, alternating legs.
• Work for 30 seconds, then rest for 30 seconds. Repeat twice more.

Child’s Pose

• Come to your hands and knees, and shift your hips back to your heels as you lower your chest to your knees.
• Keep your core engaged and your shoulders and neck relaxed.
• Reach your arms forward and feel your breath create space in your back.
• Adjust the width of your knees as necessary for a comfortable pose.
• Hold for two minutes and 30 seconds.

Photo credit, GIFs: Tom Casey, box24studio.com
Model: Vinh Duong, 24 Hour Fitness