Lastly, enjoy and work towards constant progress. To help remember the exercises, take a screen shot or save the infographic on your phone – take a peek in-between songs when you’re gearing up for the next track. And DON’T skip stretching once you’re finished! If you have time stretch for longer, it will help release the lactic build up and avoid injury. If jogging isn’t your thing, feel free to choose any other, low-impact cardio exercise to raise and lower your heart rate, such as the stair machine, row machine, elliptical etc. After your morning workout, try this healthy breakfast: 2-4 whole eggs. You can also add different planes of tension ( check out this video for an explanation ). It’s very important to not skip the warm up and cool down. If you need to make the workout more difficult, try slowing the tempo of the eccentric contraction (the way down on the push-up, squat). Each time you do this workout, try to reach that 45-second mark. These are some of the best exercises for women. If the 45-second cardio seems unattainable, start with 30 seconds on followed by a 15-second rest. Time: 15 minutes Equipment: none Best for: total-body strength Instructions: Do all sets/reps for each move before continuing to the next exercise. With the cardio portion, think faster, higher, harder. BUT, you can fit in a 10 second rest between exercises, if needed.

The weight exercises act as an active recovery, so you go straight from the cardio portion into the weightlifting exercise. Pick a few different sized free weights and challenge yourself to lift heavier (but making sure you’re executing proper technique - that’s most important). The consecutive reps exhaust the targeted muscle and produce the max effort in less time, while the 30 to 45 second cardio intervals spike your heart rate and burn fat. 2 count = 2 seconds down, 2 seconds up, and singles = one second down, one second up. For instance: 3 count = 3 seconds down and 1 second up. This routine utilizes unique counting techniques for the weight training exercises to maximize effort and time. Obviously, some songs are longer than others, but each muscle group is targeted for around 6 to 7 minutes each. The workout targets a different muscle group for each song. You’ll finish feeling satisfied and proud of how much you have accomplished in only one hour. It’s best performed in a studio setting, so you have plenty space to move around. Behold, Pump And Jump!įor this workout, you will need a step, free weights and a mat.

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It seems like you’re always running out of time, and something inevitably gets left out. You only have an hour, but you want to do it all – cardio, plyometrics, legs, arms and core.

Morning total body pump routine