Day 18 - 21 Day Workout

Follow the intermediate warmup routine before starting on the Intermediate Total Body Workout,

Ice skaters

Get ready to work every muscle in your body.

We're going to start out with a nice cardio move.

Ice skaters over to one side, then over to the other with a balance.

Balance your heel back, really engaging your core and arms.

Work your legs, while your arms go across your body.

Continue for 60 seconds

Recovery

For recovery, fast feet in, fast feet out for 30 seconds.

If you want to, just rest during the recovery, that's okay, but try and join in with these fast feet.

Plank walkout

The next move, engages the whole body at one time.

Standing up with arms up, bend your knees down.

Hands on mat, walk it out to a plank, hold and walk it back.

Stand and stretch your arms up and repeat.

As you hold in the plank, make sure you're keeping your glutes down, so that you're really engaging your core.

Recovery

Back to fast feet in and out recovery.

Lunge Jump Exercise

Get into a lunge position, not too low.

With your arms in a runner position, you're just going to lunge, switching sides.

Just nice and easy, switch lunges.

Keep your back straight, working your legs, glutes and core.

Recovery

Back to fast feet in and out recovery.

You can take it down to a walk if you need to, or you can join in with the fast feet in and out.

Push-up

For the next exercise, take it down to the floor in push-up position on your knees.

Nice slow and controlled, chest to the floor and pushing up.

You can do nice shallow ones or you can lower your chest all the way down.

Recovery

Back to fast feet in and out recovery.

Remember, during your recovery, if you need to, you could be hydrating, or you could be resting.

You get to choose.

Squat jacks

For the last exercise, you're going to squat down and jack it up.

Squat and come back up.

Control your breathing.

Arms out to the side, feet going out, work your glutes.

This exercise doesn't leave any muscle out.

Recovery

Back to fast feet in and out recovery.

Great job.

You've made it through total body workout!