100 Calorie Blast. No Equipment Needed.

     Here is a quick 100 calorie blast, for those time you just don't know what to do or need something quick. A short workout is better than no workout. You can do this workout anywhere anytime, because you don't need any equipment. Just you and your own body weight making yourself sweat.

     First I'll list the workout and following I'll show pictures and also a list of modifications.

     

      -THE WORKOUT-

   * 60 Mountain Climbers  

   * 40 Back Jacks

   * 10 Push Ups

   * 20 Jump Squats

   * 10 Burpees

   * 1 Min Plank

        REPEAT

REPEAT 4 TIMES FOR A FULL BODY WORKOUT

   - THE MOVES-

MOUTAIN CLIMBERS

- Start in plank position hand right under the shoulders, feet hip width apart. Bring one knee in and then switch and bring the next. Go as fast as you can, don't dip your back and keep your butt tucked. When you bring your knee in don't let it touch the ground.

- Modification, don't go so fast and when you bring your knee in let your foot tap the ground.

   -BACK JACKS-

- Just like a jumping jack, but instead of arms starting at your sides and then going up above your head. Arms start straight out in front of you and then you pull them backwards. Go as fast as you can and keep your back tight and pull your shoulders back.

- Modification, just do regular jumping jacks.

-PUSH UPS-

- Start out in plank, move hands just a little bit outside shoulder width, keep abs tight and back straight. Don't dip the back or raise the butt up. Go down until your arms break a 90 degree angle then back up. To make it harder bring hands in a little and keep elbows close to the body.

- Modification, go down on your knees. But don't do the push up on your knees that's bad for them, do them more on your thighs. Lay down, bend your legs up (but don't cross your feet thats bad for the hips) and start your push ups.

- JUMP SQUATS-

- One of my personal favorites! Start with feet hip width apart, squat down keeping your butt back, don't let your knees go over your big toes. Put all the pressure in your heels. Try to go as low as you can without breaking form and then jump up and when you come down don't slam your joints land with bent kneeds right back into squat form.

- Modification, take out the jump. You can squat then stand up squat then stand up. Or just hold a squat for 1 min.

- BURPEES-

- Another one of my personal favorites, start in standing position hands up, tuck down and touch the ground, jump back into a plank (it's important to keep your abs tight and not to let your back drop down) then jump back into a little ball and jump up and immediately fall back down into your ball and jump back into plank. Don't jump land stop then go back down. 

- Modification, take the jump out just stand at the top. Also you can step back into plank instead of jumping back. 

-PLANK-

- Plank the last move, keep arms right under your shoulders, legs straight, no back dipping and keep your abs tight. Lean a little forward to get into position so your right over your shoulders. 

- Modification, go down onto your knees. You can alternate between being on your knees and being in plank till you can hold a full plank for 1 min. 

You have now got in a great little workout or a great full body workout and your ready to take on your day. You can feel great knowing you did a little something today for you.