Trainer's Challenge, A Good Workout!

This was emailed out from my old trainer. I did it as my Sunday workout. If you go to youtube you generally can find a demonstration for each of these. If you can't do any exercise, search in youtube for a MODIFIED.__________ example Modified jumping jack.

Full Body Fat Blast Home Workout
-Use dumbbells for the squats and lunges if you have dumbbells.
-Warmup first (you must do this) by going through the first circuit one time, for half the reps prescribed.

Jump Squats 8-10
Squats x 15-20
Dynamic Side Plank 10-15 per side
Lunges 10-15 each side
*Rest :45 and repeat 1-2 more times

Reverse Lunges 10-15 per side
Burpees 8-12
Bird dogs 8-10 per side
*Rest :45 and repeat 1-2 more times

Total Body Extensions :30
High Knees :30
Jumping jacks :30-:60
*rest :30 and repeat 2 more times.

Stretch tight muscle groups. (you must do this!)

Tabata workout. Its 20sec of work followed by 10sec of rest for 8 rounds(ends up being 4 min). The must common routine is pull-ups, push-ups, sit-ups, squats. So you would do 20/10 all 8rds of pull-ups first, then push-ups, & so on. You only rest the 10sec between movements. You can do this for single movements ( just squats, try active rest at the bottom), combine 2 together (squats/push-ups do 20 sec of squats rest 10 sec do 20 sec of push-ups so on till u did 8 rounds of both (8 min total)). try keeping your rep numbers they same from start to finish. You can play around with it in many ways.