This workout is part stretch to help you with flexibility and part power-cardio to get your heart rate up and blast calories. Are you in? Ewunike Akpan, owner of Lotus Fitness in Silver Spring, Md. created and executes the workout for you below:

 

Knee Hug Stretch to High Knee Running in Place


Stretch

Balance on one leg and pull the opposite bent leg into the chest holding onto the shin. Hold the stretch for a slow count to 5. Repeat the stretch on the opposite leg. Alternate between both legs for a total of 10 times on each leg.

Plyo

Lower body into same starting as the stretch, brace abs and hop up lifting feet off the ground. Softly land on balls of the feet with knees slightly bent. Repeat 15-20 times per set.

 

Full Body Extension to Stretch Broad Jump

Stretch

Stand with feet slightly wider than hip width apart and lower hips down into a squat position. Keep abs tight and the chest up. Lower the arms by the side. Raise to a standing position, to the balls of the feet, lifting the heels off of the floor. Raise the arms overhead into a full body extension stretch. Keep the abs tight and hold for one count while on the toes. Slowly return the heels to the floor. Repeat the full-body extension stretch 10 times.

Plyo

Lower the hips down into a squat position. Keep the abs braced and swing the arms back to use them to generate power for the jump. Jump forward as far as possible landing under control with knees soft. Turn around and repeat the broad jump for 10 reps.

 

Plié Squat Stretch to Plié Squat Jump

plie squat jump

Stretch

Place feet slightly wider than shoulder width apart, with toes pointing out. Lower hips toward floor into a squat bringing legs parallel to the floor and stretch the quads, inner thighs, hamstrings and glutes. Hold the stretch for a slow count to 5.  Slowly return to starting position, and repeat 5 times.

Plyo

Lower body into same starting squat position as stretch, brace abs and explode up, lifting feet off the ground. Softly land on balls of the feet with knees slightly bent. Lower again into the squat position as quickly as possible under control. Repeat 15-20 times.

 

Forward Bend Stretch to Plank Inchworm to 180 Jump Turn

 

Stretch

Stand with feet hip-width apart. Tuck chin to chest and hinge the upper body forward at the hips bringing the chest toward the thighs. Keep the legs as straight as possible and bring the hands to the floor, palms down. Walk the hands away from the feet until the entire body is extended into plank position with the shoulders directly over the hands. Push off the balls of the feet and walk the feet into the hands. Keep the legs as straight as possible and the abs braced. Stand up when the feet are as close to the hands as possible.

Plyo

When you return to standing position from your last inchworm, jump turn 180 degrees! Now repeat inch-worm stretch with 180 jump turn for 10 reps.

Runner’s Lunge Stretch to Climbers

Runner's Lunge

Stretch

Start in a plank position, bring your left foot up and around to the outside of your left hand. Note: If it is difficult for you to swing your leg up to the above position, start on your hands and knees, then extend your back leg in the lunge position. Hold for five seconds and bring the foot back into the plank position. Repeat this movement on your right side. Complete 10 reps on each leg.

Plyo

From the runner’s lunge position, explosively lift the hips into the air and switch the position of the forward foot to the back leg extended position. Keep the shoulders over the wrists and the abs braced. Alternate the feet and legs from right to left for a total of 10 reps on each side.