Hey, you guys! In today's workout we are stepping it up.
So if you're a beginner, you are steppingit up today.
This is going to be an intermediate workout.
Let's go! Okay, you're going to need your interval timer.
This is a HIIT workout.
High Intensity Interval Training.
Set your timer for 18 rounds.
10 seconds of rest and 40 seconds of work.
So during that time of work you're going todo one of these exercises.
The first one is going to be jump forward,jump back.
So you're going to leap into a squat, swingyour arms back to get you into starting position.
If you want to make it tougher you can touchdown because now I'm in a deeper squat.
And back and touch down.
Number two: we're going to be on the groundfor an ab exercise.
You're going to be on your back, feet aregoing to start up in the air, and I want you to lift and try to touch your feet onto theceiling.
So it's a hip lift.
Keep them here, now reach for your toes.
I want you to reach as high as you can.
I don’t want to see your bent legs and thentry to reach your feet that way.
Keep your legs straight.
So you're going to hip lift, reach, okay? That's number two.
Number three: this is going to be a very toughexercise, but you can modify it either way depending on what level that you're at.
This is what I want you to start doing becausewe're stepping it up today.
So I want 10 high knees.
Then you're going to drop down, and powerup.
So 10 high knees.
If you can, drive them up from 10, or sometimesyou have a knee issue, or ankle, or whatever.
You can also put your feet behind you.
Sometimes that's a little less jarring onyour joints.
So you either do 10.
One, two, three, four, five, six, seven, eight,nine, ten.
All the way onto your belly.
Pop up to your feet.
Now, if you're not ready for that yet thenyou can – say this is okay for you to do.
If you need to, you can just step up, okay? Then do it again.
That's exercise number three.
Number four: it's going to look tough andit is.
I'm always challenging you, but you can dothis.
Give it a try.
Test your strength.
Don’t say "I can't.
Look at her.
" No, I'm not.
You can do this.
We're doing a one-armed lay down pushup.
It's not a one-armed pushup, okay? What you're going to do is you're going tobalance on one arm and you're going to start by lowering your legs down to the ground first.
Then your hips.
Now you're going to start bending at the elbowto get all the way down.
Then you're going to push yourself back, chestup first, now your hips, now your legs.
Then you're going to switch, okay? You'll do that other side.
You'll be amazed at what you can do.
Give it a try.
Make sure you're on a soft surface in caseyour arms are like "Not today.
" Okay? You don’t want to – you've got nice teeth.
I want you to keep your teeth.
Number five: we're going to lunge back andkick out.
So start with your feet shoulder width apart.
You're going to take one leg and you're goingto put it back behind you a little bit and go into a lunge.
Then I want you to swing it up, kick it out.
We're going to do one leg for 40 seconds,okay? You don’t have to go back this way.
You can go back straight if you want.
It's just more of a stopping and kicking yourfoot out.
I like going back this way so you can justswing it up.
That's number five.
Number six will be the other leg.
So you'll just do the other side.
Lunge back, kick out.
Number seven: windshield wipers.
This is an ab exercise on the ground.
So you'll have your legs up and you're goingto go down from side to side.
You'll go down this way, back up to the center,twist your body, and go back to this side.
If it helps you can put your hands under thebottom of your back and go side to side.
You can also keep them out and do the samemotion.
This is how I do them, but everybody is different.
Keep your abs nice and strong.
The last exercise is plank Superman.
This is fun.
I love this one.
You're going to start in pushup position andyou're going to extend one leg, the opposite arm, okay? So they're going to go up at the same timeand you're contracting your whole body.
If you want to challenge yourself add in apushup.
So you'll extend opposite arm and leg, down,pushup, and then other arm and leg.
One quick tip on that last exercise: keepyour feet wide.
That helps with balance for when you're doingthis exercise.
Okay? That's it.
Come on, let's go! Awesome job, you guys! I hope you enjoyed the workout.
So no matter what level you are at you shouldbe stepping it up no matter what.
So whatever level you're at, you should beexhausted right now.
I am Melissa Ioja for ATHLEANXX for Womenand I will see you guys next time.