15 Minute Total Body Shockwave

Equipment: None; optional elevated surface

Competition system: 3 rounds at the specified time

Squat Cross Knee Drive (0:30)

• Begin by standing up straight with feet hip-distance apart, core braced, and chest straight.
• Lower your hips back into a squat, keeping your chest up and weight on your heels, keeping your knees in line with your toes.
• As you stand up through your heels, twist your torso and use your core to push your right knee up and cross to tap your left elbow. Note that you want to keep your chest straight.
• Return right foot to mat and squat down, repeating knee cross drive with left leg and right arm.
• Continue alternating sides with crossed knee drives and squat down for the allotted time.
• Optional: To make this move more intense, add a little jump on the supporting leg as you cross from knee to elbow.

Double Push to Side Knee Crunch (0:30)

• Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
• Bend your arms and lower yourself to the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Repeat the push-up, then drive your right knee out and up to tap your right elbow, crunching through your obliques.
• Return your feet to a high plank position, repeat the pushup two times and switch sides, performing a lateral knee crunch with your left leg.
• Continue alternating side crunches and two push-ups for the allotted amount of time.
• MOD: Perform this move in an elevated position with your knees on a mat, or with your hands on an elevated surface such as a couch/footstool/bench.

Alternating Reverse Lunge Squat Jump (0:30)

• Begin by standing up straight with feet hip-distance apart, core braced, and chest straight.
• Lower your hips back into a squat, keeping your chest up and weight on your heels, keeping your knees in line with your toes.
• Keeping your body low, step your left leg back briefly into a long lunge, then step forward again to meet your right leg in a squat position. Repeat with your right leg.
• As you connect your right leg back to your left as you squat, jump straight up through your heels, landing lightly on your feet and returning to the squat position.
• Repeat the sequence of left lunges, right lunges, and squat jumps for the allotted time.
• MOD: Reduces impact by canceling jumps and doing body squats.

Floor Wipers (0:30)

• Start by lying on your back on the mat with your arms extended beside your body for support and core braced so your lower back is in light contact with the mat.
• Lift your straight leg to hover, then up and up to the right.
• With control, bring the legs back to hover, and repeat to the left.
• Notice that your hips are in contact with the mat the entire time, rather than rocking as you move.
• This sequence is repeated for the allotted time.
• MOD: Keep your legs bent while lifting them.
• Optional: To make it more challenging, put your hands behind your head (don’t pull your neck) and lift your shoulders off the mat during the exercise.

Lateral jump lunge (0:30)

• Begin by standing on the right side of the mat, keeping your core braced and your chest straight.
• Hop your feet in the middle of the mat, bending your left leg and landing in a side lunge. (Your left foot will be on the left side of the mat).
• Note that the bent knees are in line with the toes, and the chest is kept elevated.
• Launch yourself with a jump through your left heel, then land in a side lunge with your right leg bent.
• Continue alternating for the allotted time.
• Optional: Sweep your straight arms out in front of you to shoulder level when lunging, and keep your arms at your sides when jumping.
• MOD: Reduces impact by canceling jumps and performing alternating sideways lunges.