1 Hour Body Confusion Workout

I am a runner. If I could run every day, I would. BUT too much of a good thing can be a bad thing. Sad, I know. That is why cross training is so important. I used to go to the gym at work and elliptical, or ride my bike, and climb, etc. Then I had kids...so I started doing HIIT and strength workouts in my basement. I have a couple YouTube channels I follow: Christine Salus and Fitness Blender, but sometimes I get ambitious and make my own workouts.

Guys. This workout it brutal. I call it body confusion because it isn't cardio section, hiit section, abs section (because I can't do abs), strength/weights section. It just bounces around it all throughout the intervals so your body is like, 'WHAT IS GOING ON?!?!?!' So it is brutal which means it is awesome. In a sick type 2 fun kind of way.

I have included videos of the full workout. However, my site doesn't like to upload anything much longer than 15 minutes, so the work out is broken up into Warm Up, 4 Sections of the Work Out, and Cool Down. So you can do the entire thing, use the breaks in videos for a nice longer rest, or skip part of the work out and go straight to the cool down. Just don't skip the cool down. It is so important for your muscles to cool down and stretch after being abused like this work out will abuse them.

Also, I apologize for the terrible lighting. My basement is dark no matter what.

Also, I apologize for the three year old blocking the camera and making appearances. I was hoping to get it all filmed while he was asleep, but he had other plans. Luckily the baby slept. So, if you want to truly see what it is like to workout at home with kids, you'll love this video. If not, I suggest you stick to the written workout and skip the videos.

WARM UP

(30 seconds per exercise)

-Boxer Shuffle

-Arm Circles

-Leg Swings (right)

-Leg Swings (left)

-In and Outs

-Bird Dogs

-Jumping Jacks

-Butt Kicks

BODY CONFUSION CARDIO, STRENGTH, CORE MASHUP

(30 seconds on, 10 seconds rest. Repeat twice)

-Sprint switch lunges

-2 Shoulder Tap Plank Jacks, 2 Push Ups

-High Knee Jacks

-Box Jump Burpees

-Tire Run + High Knees

-Triceps Dips

-Switch Kicks

-Power Step Ups (right)

-Prisoner Squat Jacks

-Power Step Up (left)

-Back Bow with Pull

-Quick Feet with Tuck Jump

-Squat Jump and Back Leg Lifts with Weight

-Plyo Lunges (right)

-Hamstring Pulls

-Plyo Lunges (left)

-High Knees with Arms

-Plank Walks

-4 Lateral Hops + 180 Tuck Jump

-Side Lunge Hops (right)

-Squat Push Up, Squat Shoulder Press (weight)

-Side Lunge Hops (left)

-Single Leg Dead Lift with weight (right)

-Single Leg Dead Lift with weight (left)

-Squat Jacks

-Star Jumps

-Man Makers with weight

-One Leg Bridges (right)

-Jugglers

-One Leg Bridges (left)

-Jumping Jacks

-Side Plank Leg Lifts (right)

-Squat with Side Leg Raises + 2 Shoulder Presses with weight

-Side Plank Leg Lifts (left)

-Step Up, Knee Up, Lunge Switch with weight

-Plank

-Butt Kicks

-Stork Sprints

-Suicide Jumps

-Tuck Jumps

COOL DOWN

-30 seconds each

-Boxer shuffle

-High Knee March

-Arm Circles

-Hip Flexor Stretch (right and left)

-IT Band Stretch (right and left)

-Quad Stretch (right and left)

-Half Pigeon (right and left)

-Straddle (right and left)

-Butterfly

-Child's Pose