12 minute Workout Wednesday!

Blast these out and you will be dripping with sweat before you know it. All you need is 12 minutes, a medicine ball, jump rope, your body, a sweat towel and water.

1. Medicine Ball Push Ups- 1 Minute
Start in upright push up position with one hand on the medicine ball, and the other hand on the floor.  Lower yourself to a push up remembering your form- abs engaged, chest and back strong and flexing while lowering, extending while lifting. Upon raising to starting position, roll the medicine ball to the other hand. Repeat for 1 minute.

Starting position

One hand is on the ball (my right hand in this photo), lower to push up position

Upon extension, roll the medicine ball across to the other hand (my left)

Lower to push up position.
Repeat.

2. Plank Hold on Medicine Ball - 1 Minute
In upright plank position, place both hands on the medicine ball.  Make sure your shoulders are rolled back, there is no crunching at your shoulders, and that your core is engaged.  If you get tired, don't "pooch" your abs towards the ground, engage them and push down towards your toes.

Hold the plank position, smile, think of your strong core

3. Jump Rope - FAST - 1 Minute

Repeat 4 times

It may seem like an easy workout, but honestly, if is super challenging and allows you to reach outside your comfort zone in a short amount of time.  Your arms, chest, back, glutes, abs, legs and heart will all thank you!!

Challenge the Power of YOU! 
copyright 2012- Erin Kreitz Shirey - www.powerfitnesspdx.com