Intense 30 Minute Full Body Tone Up

Carmel Valley San Diego Community | Melanie Mediate | RBF BannerWorkout

  1. 180 Spin Jump Squat Touch-Downs – alternate directions  (Beginners: do basic jump squat with no spin.)
  2. Single Side Scissor Kicks 5/5
  3. Double Star-Jump / Double Burpee Combo
  4. Wall Squat Kick Combo

Workout directions:

4 exercises/ 35 second work intervals for each / 6 second rest intervals between each / 6 full rounds

Set interval timer on your smart phone to 35 seconds, work with 6 seconds rest, and repeat.  Complete maximum amount of reps for the given 35 seconds with each exercise interval in this circuit.  Be sure to keep breaking to a minimal and watch form religiously with the plyo moves (jumping) to avoid hurting yourself!  Complete each round 6 times.

Workout breakdown

  1. 180 Spin Jump Squat Touch-Downs – alternate directions

From wide leg position, sitting glutes back (not down) into a low squat, jump up and spin around.  Land on the heels to cushion the impact from knees and reach to touch down on the alternate side.  DO NOT LAND ON TOES AND NEVER SHIFT WEIGHT FORWARD TO TOES.  From there squat and  spin to alternate direction and touch down to alternate side.  Continue for the given time.

  1. Single Side Scissor Kicks 5/5

Hands under back to keep from arching, complete 5 single side scissor kicks fighting to not let the legs bend at knees, break out as you pulse the leg into chest as far as possible; breath out coming back to halfway point and repeat.  Switch leg; repeat.

  1. Double Star-Jump / Double Burpee Combo

Start on all fours, hands and feet planted on ground hip-width apart.  Do two push-ups, power hips up and excel legs through to hands, landing flat on heels (not toes) and perform two star jumps.  Then come down onto all fours immediately and repeat the exercise combo for given time.

*star jumps: basically a jump jack but the legs both power up off the ground into a jump as you jump them out to the side

  1. Wall Squat Kick Combo

Pulse for 2-5 kicks per side (depending on your fitness level) without arching back off of wall.  Hold for 2 counts centered before switching legs.

Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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