This workout routine comes to us from Uplift Studios instructor and soccer player Kendall Khanna. The circuit is all about fast-paced, heart pumping exercises that simultaneously burn fat and build strength. For maximum results, do this workout 3 times per week.
Kendall's High Intensity Workout
Perform each exercise for 10 reps, 2-3 times
Sumo Squat Jump
Targets: inner thighs & glutes
Start in a neutral standing position. Jump to a deep squat, lowering your butt with your toes turned out. Jump back to standing. Repeat 10 times, then jump to the sumo squat and pulse up and down 10 times. Repeat this whole circuit 3 times to target your inner thighs and glutes.
Karate Lunge Jump
Targets: glutes, hamstrings & core
Start in a neutral standing position. Step into a backwards lunge with your left leg, and then come back up to standing, lifting your right leg into a kick. Think of the kick as a punch and lead with your heel. Add a jump with the kick to increase the cardio. Repeat 10 times on each leg.
Box Step Up With Jump
Targets: abdominals, shoulders & glutesUsing a box, a bench or stool, step up onto the box with your right leg. Step back off the box with your right leg, then jump back to a plank position, and quickly return back up to standing. Repeat 10 times and then switch the step-ups to the left leg. Repeat reps as quickly as possible to increase cardio.
Push Up To Plank Jack
Targets: triceps, shoulders & abdominals
Start in a high plank position, and lower your entire body at once with your elbows going straight back, gliding along your rib cage. Before your body touches the floor, push back up into a high plank. Maintaining the plank position, jump both feet out and back in simultaneously. Repeat this entire exercise 10 times.
Targets: quads & glutes
Start in a standing position. Jump up while swinging with your legs wide and arms out, into a five point star position. Make sure your legs come back together and arms come back down before you land. Drop your butt into a squat when you land and then jump again.
Kendall Khanna is an athlete and trainer at Uplift Studios in NYC. She loves incorporating elements of tennis, gymnastics and soccer into her clients' workouts.