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Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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20 Minute 2 Exercise Challenge

11 min · Abs, Legs
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Workout Overview

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This sounds easy enough. You perform 12 box jumps and have one minute to do so. Then perform 10 burpees within the next minute. Repeat for 20 minutes. Your rest is based on how quickly you perform the reps. Do 12 box jumps in 20 seconds, you get 40 seconds rest! Easy peasy!

High Box Jumps

High Box Jumps

10sets
12reps
Perform one set, then move to burpees. See you back here once you've done them.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

 If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Burpees / Squat Thrusts

Burpees / Squat Thrusts

10sets
10reps
Perform the burgees for 1 set, then go back to the box jumps. Your rest is up to you. You have 60 seconds in total

Muscle Groups
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.

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