5 Moves For A Total Body Interval Workout

5 Moves for a Total Body Interval Workout | Jennifer Diaz

One of my favorite ways to stay active while I'm on vacation is to take my workouts outside so I can also enjoy the beautiful scenery! And my favorite scenery is a beautiful sandy beach! The sound of the waves crashing against the shore brings about a sense of calm, raising my awareness of the rhythm of my breath. The unstable sand provides nuanced challenges to my every move. Together, these two elements create an awesome mind-body workout!

Below are 5 simple bodyweight moves that really target our arms, core, glutes, and legs! Start with a 5 minute walk or jog to warm up and then perform the first exercise. By adding 2 minute cardio intervals in between each exercise, you'll also increase your cardio endurance, as well as increase the amount of calories you burn!

1. Burpee + Push-up

 

 
 

Targets: Shoulders, Triceps, Core, Glutes, and Legs

  • Standing with feet hip-width apart, bend over and place hands in front of feet shoulder-width apart.
  • Jump your feet back into a full plank position.
  • Keeping your elbows close to your side, lower down into a close-grip push-up.
  • Engaging your abs and quads, press back up into the full plank position.
  • Jump your feet back up to meet your hands and then jump all the way up.

Perform 10, followed by a 2-minute run at a moderate-fast pace. 

2. Knee To Elbow Side Plank

 
 

Targets: Core, Shoulders

  • Start in a full plank position with hands under shoulders and feet hip-width apart.
  • Lift one leg and bring it under and across to touch knee to opposite elbow.
  • Straighten that leg out and carefully place it on the ground.
  • Lift the opposite hand off of the ground and twist until you are in a side plank.

Perform 10 on each side, followed by a 2-minute run at a moderate-fast pace.

3. Lunge Jumps

 
 

Targets: Glutes, Quads, and Hamstrings

  • Stand with feet hip-width apart.
  • Step back and lower down until your back knee is about an inch off of the ground, making sure you keep your chest up and the front knee behind the toes.
  • Bring your back leg forward and knee high while using your front leg to explode up as high as you can.
  • Land as softly as possible on the front foot and immediately repeat.

Perform 10 on each side, followed by a 2-minute run at a moderate-fast pace.

4. Plank Twists

 
 

Targets: Total Core, Shoulders

  • Start in a full plank position with your elbows directly under your shoulders, feet hip-width apart.
  • Make sure your shoulders, abs, and quads are engaged so that you don't sink down and compromise your form.
  • Slowly twist at the hips and drop one side about 2 inches off the ground.
  • Return to the start position and then switch sides.

Perform 15 on each side, followed by a 2-minute run at a moderate-fast pace.

5. Stay Low Lunges

 
 

Targets: Glutes, Quads, and Hamstrings

  • Start with feet hip-width apart.
  • Sit low into a squat position (you'll be here the whole time) and step back into a lunge.
  • Bring the back leg back to meet the front and remain low in a squat position as you quickly switch sides.

Perform 10 on each side, followed by a 2-minute run at a moderate-fast pace.

Go through this sequence twice, resting for 2 minutes in between. Be sure to take time after you complete the workout to cool down and stretch out!