Hey guys. Got 14 minutes? Yeah, that’s right. 14 minutes. Let’s DO THIS THING!
Exercise Time: 14 minutes TOTAL not including stretch or cool down
Number of Exercises Total: 4 including Abs at the end
Rounds: 3 rounds of 4 minutes each (12 mins) + 2 minutes of abs
Total number of reps: As many as you can get!
Workout Type: Tabata Style!
- Exercise step or block with risers if you have access. If not, I have modifications!
- exercise mat
Medicine Ball Alternating Pushups
Leg Jumping Tricep Dips
Box Jumps (also called Plyo Bench Squat Jumps)
ABS: Ab Triple Splitters
Medicine Ball Alt Pushups: Get in a normal pushup position and have a medicine by nearby. The weight of the medicine ball does not matter :). Once in pushup position, lift one hand and place it on top of the medicine ball. When the time starts, do a deep pushup with one hand on the floor and the other hand in regular pushup position but just on top of the medicine ball. After one pushup, you’re going to ROLL the ball to your other hand. Do another pushup with your other hand now on top of the medicine ball. Keep rolling the ball back and forth between your hands as you alternate which hand is on the ball for each pushup. Go as fast as you can, as DEEP as you can, for 50 seconds. Then rest for 10 seconds. That’s 1 set. You’re going to do 4 sets of these in a row… 4 minutes straight of pushups… before you move on to the next exercise.
Modification: Most of you will need this modification… even if it’s in round 2 or 3. IF YOUR FORM IS NOT PERFECT, MOVE TO YOUR KNEES! Even on your knees however, make sure you have proper form. Butt down, body flat from your head to your knees.
Leg Jumping Tricep Dips: At The Gym: Set up a stack of about 5/6 risers per side with a bench on top. At Home: Go find a standard chair or a bench that is elevated at least 1 foot off the floor.
To get in the proper position, sit on the edge of your chair or bench with your hands next to your butt on the bench, feet on the floor, finger tips pointed toward your feet (in front of you). Now, lift your butt off the bench, pressing through your arms to hold your body up (arms NEVER lock out straight, they extend ALMOST straight at the top but never lock) and walk your feet out just slightly so that your butt is JUST BARELY in front of the bench. Feet should be shoulder width apart. Lift your toes off the ground so the only thing on the floor is your heels. THIS is your starting position. Now, bend your elbows, keeping your arms TIGHT to your sides, elbows pointing directly behind you, lowering your butt down toward the floor. Use your strength in your arms to press your body back up while simultaneously jumping your legs out to the side, still keeping them slightly bent, so now they’re wider than shoulder width. Quickly lower back to the floor, keeping feet in place, and then this time when you press up, jump your feet back together again (shoulder width). Each time you press UP with your arms, your feet will change from IN to OUT or OUT to IN. I will try to take a video of this later.
You’re going to do 4 rounds of 50 seconds on, 10 seconds rest Tabata Style (4 minutes total). Then move on to Box Jumps right away!
Box Jumps: SLIGHT CHANGE IN TIMING: I want you to change your Tabata timer to 8 rounds of 20 seconds on, 10 seconds rest (still a total of 4 minutes). If you’re NUTS, and you want to try to tackle this at 50 seconds on, 10 off, go for it. I think you’ll find your form suffers a lot and you get to a point where you just can’t jump again.
At The Gym: Set up a stack of about 4-7 risers per side with a bench on top or use a gym box designed for box jumps. MAKE SURE YOUR BENCH IS STABLE! TEST IT! At Home: This is a little trickier. You need to find a bench or a hard, flat surface that is elevated, but wider than a chair. You could use an ottoman, for example. If your’e not jumping quite as high or you don’t have any alternative, you can use the first step on a set of stairs! Modification: the less risers, the lower the surface, the easier this will be!
Stand in front of your bench, and when the time starts, you’re going to explode up, BOTH FEET AT THE SAME TIME, and jump up, tucking your knees and landing on top of the box/bench/ottoman. IMMEDIATELY jump back off, two feet at a time (this is KEY – this is NOT a step up, this is a jump!) and the second your feet hit the floor, JUMP back up again on top of the box. Here’s a video of a proper box jump.
Modification: If you are not able to jump, you should run up and down on the box/bench as fast as you can. Here’s one option, I just need you to do it with a little more intensity!
Again, 8 Tabata rounds of 20 seconds on, 10 seconds off (4 minutes). Then move on to ABS!
Ab Triple Splitters: Set your Tabata timer to 2 rounds of 50 seconds on, 10 seconds off (2 minutes total). Lay flat on a mat, hands extended over your head. Lift your head AND your legs off the floor. Your legs will NOT touch the floor at all during your 50 seconds of work. When the timer starts, reach up to a v-up, lifting your upper body and your arms while simultaneously lifting your legs, keeping them straight. Meet in the middle, touching your feet with your hands. Modification: If you are not flexible enough to reach your toes, you may bend your legs SLIGHTLY! Lower back to the floor but DO NOT LET YOUR FEET TOUCH. Immediately lift your upper body again, this time simultaneously straddling your legs, and this time reach you hands through the straddle and touch the floor between your split legs. Lower back to the floor, DO NOT LET YOUR FEET TOUCH. Lastly, lift your upper body up again, this time bending your knees, tucking them in toward your chest and touch your toes. That’s 1 rep (get it? Triple Splitters?). Do as many as you can in 50 seconds, rest for 10 seconds, then do it one more time.
You’re done! That’s it! 14 minutes! See, you CAN get a great workout in in less than 15 minutes! You just DID! GREAT job!