15-Minute Full Body Power Shred

Rotating Planks

• Come into a tall plank, with your shoulders in line with your wrists. Keep your head and neck neutral.
• Draw your belly button up toward your spine and don’t let your back arch.
• Lift your right hand off the floor, rotating back to a left side plank. Keep your hips lifting, and legs straight. Don’t let your hips roll to one side or the other.
• Pause briefly, then rotate back to tall plank. Lift your left hand off the floor and rotate to right side plank.
• MOD: Drop your knees down and hold plank in a kneeling position. Keep the bottom knee down as you rotate from side to side.

Knee Ups

• Come to a seated position on your tailbone with your hands behind you.
• Engage your abdominals as you lean back slightly and lift your knees to chest level.
• Extend your legs out straight, then draw the knees back into your chest.

Surfer Pop Ups

• Begin in a tall plank position. Hands are stacked below the shoulders, belly draws up to your spine, head is in neutral.
• Drive your hips up and to the side, landing in a sumo (wide leg) squat with your chest up. It is not necessary to be as deep in your squat as me, just keep your chest lifted.
• Place your hands back down in front of you and jump back to plank.
• Pause if you need to catch your breath, then jump to the opposite side, landing in a sumo squat. Be sure to keep your knees pointed the same direction as your toes. It’s okay if they go a little beyond the toes, this is a natural crouch position for the body.
• MOD: Step out and step back to the side if you need to catch your breath. You can also switch and do the side to side knee in drivers I demo’d for you at the beginning to get off your hands and still get a great lower abdominal workout.

Triceps Dips

• Come into reverse tabletop, with your knees bent to 90 degrees, hips lifting. Hands are just below shoulders.
• Keep your chest open and your elbows parallel to each other as you lower down and press up.
• MOD: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.

Super Marios R

• Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario’s gold coins.
• Land softly on the right foot. Repeat.
• MOD: Step back into a reverse lunge, and as you come up don’t jump. Power your knee up to your chest. It’s a great idea to hold onto the wall or chair back to aid in balancing. 

Super Marios L

• Begin standing, and step your right leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario’s gold coins.
• Land softly on the left foot. Repeat.
• MOD: Step back into a reverse lunge, and as you come up don’t jump. Power your knee up to your chest. It’s a great idea to hold onto the wall or chair back to aid in balancing. 

Russian Twists

• Come to a seated position on your tailbone with your hands behind you.
• Engage your abdominals as you lean back slightly and lift your knees to chest level.
• Hold a water bottle and rotate side to side, keeping your chest lifting. You can tap the water bottle (or weight) to either side as you rotate.
• You can also do this with the legs fully extended.
• MOD: Keep the knees bent and feet on the ground.