Mar 11 2015

The 200 in 20 Series: Workout #2

The 200 in 20 Series: Workout #2.

By Matt Schmiedl


First of all, sorry for the delay in getting workout #2 of The 200 in 20 Series up here! As with workout #1, this workout will get you moving when you’re short on time, but it’s definitely not short on calorie burn. I think that’s something we can all get on board with!


To complete this workout, you’ll perform each exercise at a higher intensity for 1-min each, except for the push-ups – those you’ll do for 30-seconds. Complete 4 rounds, resting for 30-seconds at the end of each round. Not too bad, right? You’re gonna end up sweaty, but that’s a good thing!


The 200 in 20 Series: squat jump exercise

Squat Jump

Squat jumps: 1 minute

The name pretty much says it all! Start slow until you get the hang of these, then you can speed them up. Place your feet hip or shoulder distance apart, lower into a squat (the lower, the better) keeping most of your weight on your heels. Your back stays flat as you push your butt back to help keep your knees from extending out past your toes. Then push upward into a jump – doesn’t have to be a high jump, just enough to get your feet off the ground. Take care to have soft landings, meaning don’t land on a flat foot. Land with your toes to protect your knees


High Knees: 1 minute

To perform these you’ll basically be running in place, however you’ll bring your knees way up high in front of you, increasing the intensity of the exercise and working your core a bit in the process. Be sure to step lightly on your toes to also engage your calves and hamstrings.


Crunch, Sit-up, Stand-up Combo: 1 minute

This is combo move that’ll give you a slight break from the more cardio moves in each round. You’ll start with 4 crunches, then do a full sit-up leading into a stand-up before reversing back down to complete the extension portion of the sit-up, then repeat. Try doing this whole combo with your feet planted flat on the ground and not moving them at all through all parts of the combo. If you want, you can make this a little harder by adding a hop when you stand up.


The 200 in 20 Series: skater jumps exercise

Side-to-Side Skater Jumps

Side-to-side Skater Jumps: 1 minute

To start this, you’ll sweep your right leg behind your left leg extending it out to the side while you squat down with your left leg – essentially doing a single-leg squat and crossing your right leg behind and out for support. You’ll repeat this with the opposite legs, going side to side with a jump to help transition, creating a continuous skating movement.


Push-ups: 30 seconds

I know, this is a repeat move from the first workout. But push-ups are one of those classic exercises that engage so much that they’re almost total body workout by themselves. So again, do as many as you can in 30-seconds without sacrificing form – strong core! You can always modify and do these on your knees, too (it’ll be a bit less of a calorie burn, though).


After a 30-second rest following each round, repeat 3 more times and you’re all done. Be sure to cool down and stretch for a few minutes while you wave goodbye to the 200 calories you just burned!


The 200 in 20 Series is brought to you by the health-oriented fitness and wellness gurus at the Cleveland State University Recreation Center. Visit us at www.csurec.com

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