WW 3/23/22 : full body workout

This mini workout has some challenging exercises, but they can be modified to make them simpler if you aren’t quite ready for the challenge! Preferred equipment for this workout is a jump rope, a pair of dumbbells, and a resistance band. Modifications for both the exercises and the equipment are listed below with the explanations.

Complete each exercise for 30 seconds (beginner), 45 seconds (intermediate), or 60 seconds (advanced). Repeat 1-5 rounds.

To make this exercise easier (or if you don’t have a jump rope), use an invisible jump rope. To make it faster, increase your tempo.

To make this exercise easier, use lighter weights, and/or don’t lower all the way to the ground. To make this exercise harder, use heavier weights and/or repeat the exercise for more reps.

To make this exercise harder, do the squat and then do the band crawl, instead of doing them simultaneously. To make this exercise harder, hold the squat for the entire interval.

To make this exercise easier, go slowly and walk each foot forward instead of keeping it hovered above the ground. To make this exercise more focused on cardio, increase the tempo. To make this exercise more focused on core strength, pause and hold your knee at your elbow with each rep.

To make this exercise easier, do the bird dog without the band. To make it harder, use a stronger band, or complete all reps with right arm/left leg, and then all reps with left arm/right leg.