May 04 2015

The 200 in 20 Series: Workout #3

The 200 in 20 Series: Workout #3.

By Matt Schmiedl

Now that you’ve mastered workout #1 and workout #2 of The 200 in 20 Series, we’re going to simplify the routine slightly but pick up the intensity a bit – and just in time for the summer! Workout #3 only has four exercises to it instead of five, and you get a full minute to rest between rounds instead of 30 seconds. How bad could it be!?


…Don’t worry, just keep reading…


This workout focuses primarily on your lower body and is plyometric-heavy, so be sure to focus on your form and land softly (toe-to-heel). Perform each exercise at high intensity for 1-min cycling through all four exercises. Then you get to rest for a full minute because of the higher intensity of this workout. Complete 4 rounds for the full 20-minute calorie burn. As with all of these workouts, you’re gonna be sweaty, but that’s a good thing!!


Squat jumps: 1 minute

Jump Squat

Jump Squat

Carry-over from workout #2, but it’s a good one. 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



Lateral Hops: 1 minute

Lateral Hops

Lateral Hops

Imagine a line down the middle of the room and make small jumps side to side over that line. Easy enough, right!? You can increase the intensity of this move by simply increasing the distance of your hops. Again, take care to land softly to protect your knees.






Frogger: 1 minute



This plank-to-squat move seems simple, but you’ll feel it as you do your 1-minute bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Start slow until you get the hang of it and then pick up the pace.





Walking Lunges: 
1 minute

Walking Lunges

Walking Lunges

These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain.

Standing upright with feet together, take a controlled step forward with your left leg.

Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor. Be sure to keep the weight of the leading leg on your heel to engage your hamstrings.

Push off with your right foot and bring it forward to starting position, then step forward and repeat with the right leg.


Rest for 1 minute and then repeat 3 more times. You got this!



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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