ANDY COGGAN, GOLD’S GYM FITNESS EXPERT

WORKOUT:
Do 1-5 Rounds Depending on Fitness Level

EQUIPMENT: Bodyweight

JUMPING JACKS:
Begin standing with feet together and arms by your side. Jump up and out to the side with both feet so that your feet are now wide apart. While jumping out, raise your arms straight up and out to your side until your palms are together above your head. Jump your feet back together as you return your arms to your side and you’ve completed 1 rep.

REVERSE LUNGES

5 REPS ON EACH LEG

From a standing position with feet hip width apart, begin the exercise by taking a big step straight back and then lower your back knee toward the floor until both legs form a 90 degree angle at the knee then back to neutral before you stand up and repeat for the opposite leg.

25 JUMPING JACKS

REST 30 SECONDS

HIGH PLANK SHOULDER TAPS
30 TAPS – 1 TAP ON SHOULDER = 1 TAP

From a push-up plank position on hands and toes, lift one arm up off of the floor and touch the opposite shoulder. Be very conscious of your movement and focus on moving only the arm, resist shifting your hips or torso to compensate when you lift your arm up.

20 JUMPING JACKS

REST 30 SECONDS

GLUTE BRIDGES
10 REPS

Lie on your back, with arms comfortably at your sides and knees bent. Press your heels into the floor and raise your hips, shifting pressure to the upper shoulder. No pressure should be felt in the neck or back. For advanced-level positions, try touching your fingertips to the back of your shoes or clasping your hands behind your back and drawing your shoulder blades together

15 JUMPING JACKS

REST 30 SECONDS

PLANK
30 SECONDS

Get in plank position on all fours from either your knees or your toes depending on your comfort level. With hands directly below your shoulders and body straight and look straight towards the floor. Your body should form a straight line.  

10 JUMPING JACKS

REST 30 SECONDS

AIR SQUATS
10 REPS

Start with your feet shoulder-width apart and toes slightly turned out. Bend your knees, lowering your hips until they’re between your knees or as low as you can go while keeping your back as upright as possible. Repeat for reps.

5 JUMPING JACKS

REST 2 MINUTES – REPEAT AS MANY TIMES YOU FEEL COMFORTABLE WITH