Total Workout Time: 15 Minutes
Total Calories Burnt Per Set: 127 calories
Do you want to get a workout in but you’re short on time? Try this workout GAME that’s based on points. It’s fun, it’s fast, and it’s effective. Every muscle group gets time in the spotlight. Your goal will be to complete the exercises in order to earn points. Once you reach 100 points, you win.
- All repetitions must be completed in order to earn the allocated points.
- Take breaks as needed but do not rest for more than 60 seconds.
- The workout is over once you reach 100 points.
PUSH UP: 15 repetitions: 15 POINTS
Primary Muscle Group Activated: Chest, Triceps
Secondary Muscle Group Activated: Shoulders, Abdominals
- Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
- Begin the movement by pushing yourself up. Again, focus on maintaining a tight core and elevated hips.
- At the top, pause then slowly bring yourself back down. Once the upper arms are parallel with the floor, pause and push yourself back up.
JUMP SQUAT: 20 reps: 20 POINTS
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals
- Stand tall with activated core muscles and your chest up.
- Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
- Once your thighs are parallel with the ground, jump up. You can also choose to reach your hands above your head as you jump.
- Be sure to land softly with your knees slightly bent. Do not pause here. Begin the next repetition by moving into the squat.
SUPERMAN PLANK: 45 to 60 seconds: 5 POINTS
Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hip Flexors
- Lie on the ground face down. Bring your legs together and place your toes on the ground. Keep your arms at your sides. Place your hands flat on the ground underneath your shoulders.
- Tighten your core and, using your forearms, push yourself off the ground. You will use your toes and forearms for stabilization. Contracting the core, hold this position. Now, reach out in front of you with your left hand while simultaneously elevating your right foot off the ground.
- Pause, contract the abdominals then switch sides. Do not allow your hips to drop. Once finished, slowly return to the starting position.
INCHWORMS: 10 reps: 10 POINTS
Primary Muscle Group Activated: Hamstrings
Secondary Muscle Group Activated: Calves
- Stand tall with a tight core. Bring your feet together and make sure to keep your legs straight.
- Begin the movement by bending at the hips and reaching down until you touch the ground. Now, alternating your hands, walk your hands out in front of you. Make sure to keep your knees as straight as possible.
- Once your body is parallel with the ground, begin to walk your feet in towards your hands. Again, keep the legs straight throughout. You’ll only move a few inches at a time. Once you are in the starting position, begin again.
BIRD DOGS: 30 reps: 30 POINTS
Primary Muscle Group Activated: Abdominals, Lower Back, Middle Back / Lats, Shoulders, Hamstrings
Secondary Muscle Group Activated: Quadriceps, Calves
- Kneel on the ground and place your hands beneath your shoulders. This is a standard “all-fours” position. Keep your lower back flat and your head in a neutral position.
- Begin by extending your left arm in front of you while simultaneously extending your right leg straight behind you.
- Hold this position then slowly return to the starting position and switch sides.
LYING OBLIQUE REACH: 20 reps: 20 POINTS
Primary Muscle Group Activated: Obliques
Secondary Muscle Group Activated: Abdominals
- Lie on your back on a comfortable surface. Bring your legs together and bend your knees just enough so that your feet are flat on the floor. Elevate your hands one inch above the ground next to your sides.
- Starting with the left side, reach towards your toes, contracting the obliques. Don’t bring your back off the ground.
- Pause then repeat on the other side using only your obliques to pull you from side to side.
NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.