MOVE :: 24 minute full body workout
Circuit (8 exercises, 3 rounds)
Jump Squats
Duration: 45 seconds
Rest: 15 seconds
Description: Start with feet shoulder-width apart, lower into a squat, then explode up into a jump. Land softly and repeat.
Pike Push-Ups
Duration: 45 seconds
Rest: 15 seconds
Description: Start in a downward dog position, lower your head towards the ground by bending your elbows, then push back up.
Alternating Jump Lunges
Duration: 45 seconds
Rest: 15 seconds
Description: Start in a lunge position, jump and switch your legs in the air, landing in a lunge with the opposite leg forward.
Mountain Climbers
Duration: 45 seconds
Rest: 15 seconds
Description: In a plank position, alternate bringing knees to chest quickly, as if running in place.
Walking Lunges
Duration: 45 seconds
Rest: 15 seconds
Description: Step forward with one leg, lower your hips until both knees are bent at 90 degrees, then push back up and step forward with the other leg.
Plank to Shoulder Tap
Duration: 45 seconds
Rest: 15 seconds
Description: In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep hips stable.
Squat Thrusts
Duration: 45 seconds
Rest: 15 seconds
Description: From a standing position, drop into a squat, place your hands on the ground, jump your feet back into a plank position, jump your feet back to your hands, and return to standing.
Russian Twists
Duration: 45 seconds
Rest: 15 seconds
Description: Sit with knees bent and feet off the ground, lean back slightly, and twist your torso to move your hands from side to side.
Repeat the circuit 3 times.
Timing Breakdown
Exercise: 45 seconds
Rest: 15 seconds
Total per exercise: 1 minute
Number of exercises: 8
Total per circuit: 8 minutes
Number of circuits: 3
Total workout time: 8 minutes x 3 = 24 minutes
Make sure to stay hydrated and maintain proper form throughout the workout. Adjust the intensity as needed to match your fitness level. Enjoy your workout, lioness!