17-Minute Full Body Burn (no equipment)

Equipment: optional elevated surface
Format: 3 rounds; 0:30 per move, minimal rest between 

Circuit:

Full Body Extensions

• Begin standing with your feet hip distance, core braced, and chest upright.
• Bend your knees to sit back into a squat, and dangle your hands towards the mat in-between your calves.
• As you drive through your heels to come to standing, sweep your arms up overhead beside your ears and squeeze your glutes.
• Be mindful that your knees are tracking in line with your toes, your core is braced, and you are keeping your chest elevated.
• Repeat for allotted time.
• MOD for Knee Crunch Crossover Squats:
• As you drive through your heels to come to standing, use your core to drive your left knee up to cross and meet your right elbow.
• Plant both feet to squat and dangle arms between your legs, then cross your right knee up to meet your left elbow as you stand.

Walking Planks

• Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
• Being mindful of maintaining a flat back and reducing the shifting of your pelvis, lower your left elbow down to the mat, followed by your right so that you end in an elbow plank position.
• Plant your right palm back on the mat, followed by your left palm; you are now back in your tall plank position.
• Repeat for the allotted time, alternating on which elbow you begin.
• MOD: Perform this exercise with your hands on an elevated surface and/or with your knees down.

Lateral Squat Shuffles to Kicks

• Begin standing on one side of your mat with feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, being mindful of bracing your core with your chest up, and keeping your knees tracking in line with your toes as you laterally shuffle to the other side of the mat.
• Powerfully drive through your heels to stand.
• Using the strength of your core, draw your outside knee up to hip height (or lower if needed) and extend the leg for a front kick.
• Plant both feet down, bend your knees to squat and shuffle to the other side of the mat, stand and front kick your other leg.
• Repeat this sequence for the allotted time.
• MOD with more kicks: Squat shuffle to one side of the mat, front kick your inside leg, then side kick your outside leg.
• Squat shuffle to the other side and repeat front kick your inside leg, then side kick your outside leg.

Sit up Cross Punch

• Begin by lying on your back with your knees bent, feet on the ground and core braced so that your lower back is pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body.
• Lower yourself back down with control until you are back in your starting position and repeat for allotted time.
• MOD: Hook your feet under a sturdy surface (like a couch) for more stability.

Glute Bridges

• Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• With control, lower your hips back towards the mat.
• Repeat for the allotted time.
• MOD for extra challenge: Place your heels onto an elevated surface and perform glute bridges.

Slow Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Step your feet back up to your hands and drive through the heels to stand.
• Repeat for allotted time.
• MOD: Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Option: Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Jump your feet back up to your hands and drive through the heels to stand or jump.
• Repeat for allotted time.