If you're bored with your usual workout and want to not have to think too hard about which exercises and rep scheme to use, try this approach. This is something I did with my bootcamps from time to time. It's even more fun with a partner!
Click here to get the printable PDF. Just print, cut, and get moving!
Set up one or more circuit of exercises, and determine how many rounds of each circuit or how long you want the workout to last. For example, let's say that you have 20 minutes to work out, and you choose to pick 4 exercises for each of 2 circuits (10 minutes each).
Print out the "Cardio & Abs Pick 'em Workout" PDF file (located here) and cut along the dotted lines. Fold up the duration/timed slips of paper and place in a cup or pile. Do the same with the cardio exercises and the ab/core exercises. So you'll have 3 different piles. Grab a slip of paper from each pile, open up, and set aside. Do this for as many exercise slots as you need to fill. You can do this on the fly if you want too.
So let's say you grab 30 seconds, jumping jacks, and plank. That means you'll do 30 seconds each of jumping jacks and plank. Then you'll do the next pile, let's say, 60 seconds, lateral step-overs, and jackknife. And so on, resting as needed.
I recommend grabbing the equipment you'll need beforehand: low bench or step, stability ball, resistance band, mat, gliders (or towel or paper plate). And if there are any exercises that you're not sure about, check out my YouTube channel here or use Google to make sure you understand the technique.
Give this a shot and let me know how you like it!
30 seconds, 45 seconds, or 60 seconds
Side to Side Shuffle
Side to Side Hops
Front to Back Hops
Mt. Climbers with a Twist
Seated In & Out
Single Leg Lowering Drill
Banana to Superman Hold
Kneeling Single Arm Reach