This weekend Keith and I had an absolutely fantastic weekend away in Seattle.  This is our third year in a row going to Seattle around Christmas time- I think it’s going to become an annual event!
On Saturday morning, I slept in til 8, enjoyed a perfect Starbucks Americano, then changed into my shorts and runners for a workout.  My goal was to keep moving for 30 minutes, and use no equipment at all.  Keith filmed each exercise after I finished my own workout.  After completing the workout, demonstrating each exercise for 10 seconds was a challenge; I guess that means the workout was hard enough!
It is equipment free (with the exception of a bench for dips) so you can do it anywhere- home or while traveling.   So… that means no more excuses!
Have fun, keep fit and enjoy this video!
-Tanja

Workout Instructions:
1. Set your timer (watch or Simple Interval Timer) for 45 seconds on repeat.
2. Do each warm up exercise once (3 min total).  It’s not a long warm up, but enough to get the heart rate up.  Ease into the first set if you don’t feel like you’re warmed up enough.
3. Do each round 2-3 times.  Take a 45 second water break and move on to the next round.  3 times through each round takes 30 minutes.
Exercises:
Warm up: Jogging on the Spot, High Knees, Squats, Bum Kicks
Round 1:
1. Burpees
2. High Plank Knee to Elbow
3. Touch Down Squat + Jump
4. Push-ups
Round 2:
1. 5 Lunge Pulses, Jump and Switch
2. Jump In/Out + Triceps Push-up
3. Triceps Dips
4. Marching Bridge
Round 3:
1. High Plank Rotations
2. Plank Forearms to Hands
3. Bicycle Crunches
4. Opposite Arm & Leg Raise