Be a Lean Machine Hurricane Workout

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Be a Lean Machine – Hurricane Workout

Time each exercise with a stopwatch – use 5 or 8 lb. dumbbells

Plank

 Start in a 90 degree angle position with elbows under your shoulders.

 Hold the position, keeping abs tight and weight over your shoulders the whole time.

 Hold for 1 minute.

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Wood Chops

 Stand with feet shoulder width apart, holding your dumbbells with both hands out in front of you.

 Squat down to the floor, swinging the dumbbells between your legs.

 Come up from the squat swinging the dumbbells above your head.

 Repeat for 1 minute.

High Knee Runs

 Raise one knee up and forward, swinging opposite arm.

 Bring this foot down and raise the other as high as you can.

 For beginners, try raising your knees to your hands without running.

 Repeat for 30 seconds.

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Squat Jumps

 Squat with your feet shoulder-width apart.

 Jump up raising your hands up in the air

 Land softly in the squat and repeat.

 If you are beginner, try a dynamic squat – bring your hands to the front of your body as you squat. As you press up to standing, extend your arms to

the sides and push through the heels.

 Repeat 30 seconds.

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Alternating Froggers (or Spidermans)

 Start in a push up position.

 Keep weight over your shoulders and bring one foot up to the outside of the same hand.

 Jump the foot back as you bring the other foot forward. Keep switching back and forth as fast as you can with control.

 If you are beginner, try a spiderman – your knee is aiming for the same side as your arm, keep switching sides.

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Side Plank Crunch

 Lie on one side with forearm and elbow supporting your upper body, legs are straight. Lift your hips off the floor to align your shoulder, hips and

knee. Switch sides halfway through your time.

 Hold for 1 minute total.

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Burpee to Shoulder Press

 Start in a push up position with dumbbells in your hands.

 Jump your feet towards your hands, bringing your chest up and knees outside your elbows.

 Stand up with the dumbbells and press them over your head.

 Come back down, bringing the dumbbells to the floor.

 Jump back (or walk the feet back) to the push up position and repeat.

Ski Jumps

 Stand with feet hip-width apart with arms in front of you.

 Drop low in the hips, raise your right foot and bring it behind the left.

 Take a wide jump to the right.

 Land with the right leg in front and the left leg crossed behind it.

 Repeat jumping back and forth. For beginners, do a low side step.

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Scissor Jumps

 Start in a lunge position

 Stay low in the lunge, then jump up and switch your feet.

 Keep jumping your feet forward and back, as fast as you can with control.

 For beginners, replace the jumps with steps backwards into a lunge and switch your arms at the same time.

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Two Feet Plank Side Hops

 Start in a push up position – holding onto dumbbells is optional.

 Jump both feet to one side of your hands.

 Jump back to the start position.

 Jump feet to the opposite side and repeat.

 If you are beginner, hold the plank and do the side toe taps.

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Single Leg Deadlift with Rear Flye or Deadlifts

 Stand with feet hip width apart and dumbbells by your side.

 Bend at the waist to bring the chest parallel to the floor raising one leg out behind you.

 Perform a rear flye before coming back to standing

 Repeat on the same side for 1 minute, then switch sides for 1 minute.

 If you are a beginner try the deadlifts – stand with feet hip width apart holding the dumbbells in front of your legs.

 Keeping a slight bend in the knees, bend from the waist to bring your chest parallel to the floor. Return to a standing position, squeezing your glutes as

you come up.

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Tuck Jumps (or High Knee Pull-In’s)

 Stand with feet hip width apart and knees slightly bent.

 Jump into the air, bringing your knees up in front of your chest.

 Land softly with knees slightly bent and repeat.

 If you are beginner, try a high knee pull in – begin with your knee to your chest pull your arms close to you and extend leg to the floor with arms

overhead.

 Repeat for 30 seconds for tuck jumps and 1 minute for high knee pull-in.

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Push Away Balances or Single Leg Squats

 Stand balancing on the right leg.

 Squat down while leaning forward and place both hands on the floor.

 Use your abs to push yourself back up to standing. Repeat on the same leg, switching sides halfway through your time.

 If you are beginner, try a single leg squat – balance on one leg and squat down while leaning forward and reaching your arms forward. Return to the

upright position.

 Repeat 2 minutes.

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Plank Row to Half Burpee

 Start in a push up position with dumbbells in your hands.

 Row one arm into your torso and repeat to the other side.

 Jump your feet towards your hands, bringing your chest up and knees to the outside of your elbows.

 Jump back out to a plank and repeat.

 If you are beginner, try the plank row modified on your knees.

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Be a Lean Machine Hurricane Workout