OK, I actually LOVE this workout, ha ha you can judge me later. Its a FULL body workout that is ONLY one movement......
Grab your timer and lets do this!
Warm up: Lets have some fun...... grab your favorite music and dance around for 5 min! Yes I am serious! Berkeley wellness.com states, "Dancing has been shown to reduce depression, anxiety, and stress and boost self-esteem, body image, coping ability, and overall sense of well-being, with the benefits lasting over time." so turn up that music and dance to what ever gets your heart rate up.
OK so are you ready for it?!
BURPEES!!! https://youtu.be/ynKXv__7gFM
You are going to set your timer for 7 minutes, yep that's all, and see how many burpees you can complete in 7 minutes time.... that's it, no joke.
Beginner: Just do a burpee and jump at the end. Pace yourself out. At four minutes you might want to quit but just slow down and keep moving
Intermediate: Jump to 6" above your hand reach. This could be a doorway, ceiling, anything that wont fall on your head when you hit it while tired and performing this workout.
Advanced: If you have done this workout before and have passed 100 repetitions in the 7 minutes then its time to add a weight vest, wear it and jump to 6" above reach.
Cool down-walk around 3-5 minutes, bring that heart rate down at a nice pace DONT SIT! After 3-5 minutes then you are going to stretch.
Stretch open your chest. - Grab your hands behind your back and pull your arms away from your body. Hold for 15 seconds shake out repeat 5-6 times
Sam. stretch. - kneel on the ground front knee at 90 degrees and push hips forward, yes knee may pass the toes but your pressure should be on the heel that should stay flat on the ground. hold for about 15 seconds repeat on other side. make sure you do both sides 5-6 times...
feel free at add any stretches you may need.
Let me know how you did.
http://www.berkeleywellness.com/fitness/active-lifestyle/article/many-health-benefits-dancing