So I call this an accumulation workout. It's a HIIT (high intensity interval training) workout and as you may know all the exercise physiologists in the past few years have shown that high intensity workout for a short period of time is more efficient, burns more calories and not to mention more fun than getting on a treadmill or stair master. This is the one I did with my workout partner Daphne. The work period is 30 seconds, the rest is 6 seconds. You have a lot of latitude in making this workout your own in that you can increase the work period or decrease it; same with the rest period depending on your fitness level. I have tried to put in a few plyometric exercises here. Again a recent study has shown that for bones to remain dense and strong we need to do plyometric exercises pretty much EVERY DAY!
Accumulation is basically the following regimen: you do the first exercise, then you do it again after the rest period and add the second one, then you repeat the first and second and add the third one. So if you want to make it harder, add the hardest exercises to the top of the list!!
1. box jumps
2. squat press (or just squats with no weight if that is more comfortable for you)
3. burpees
4. dips
5. jump squats
6. wall balls
7. jump lunges
8. plank with knee to elbow crunches
9. power jack holding 3 lb weights
10. mountain climbers
If you have any knee or back issues simply modify each exercise. HAVE FUN!
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