Twice the results, in half the time

Teresa Casey begins a cross jack.

We all seem geared these days toward quick results: instant gratification, hurry-up lifestyles, and everyone seems to want it NOW. This is a quick, little workout that, done as a circuit three or four times a week, gives big results. Adjust the time for performing each exercise depending on your level of fitness.


Cross jack

1. Stand with your feet wide and arms extended out to the sides at shoulder height, palms facing down.

Thank You

Thanks to Teresa Casey for modeling proper form, and to Women's Fitness Co. in Medford

for providing the space and equipment for this month's photo shoot.

2. Jump and cross your right arm over left at shoulder height in front of you while crossing your right foot over left. Jump back to starting position and repeat, crossing opposite arm and foot.

3. Continue for 30 to 45 seconds, alternating sides.


Plank heel-touch

1. Get in a plank position with feet shoulder-width apart.

2. Bend your right knee and bring right heel toward your butt as you reach back and touch it with your left hand.

3. Return to starting position and repeat with opposite arm and leg.

4. Continue for 30 to 45 seconds, alternating sides.


Skater squat

1. Stand with feet together and arms at your sides, hands in fists.

2. Jump to the left as you extend left arm behind you and bring right fist toward your chin, landing on your left foot with right leg raised behind you.

3. Immediately squat, then repeat in opposite direction.

4. Continue for 30 to 45 seconds, alternating sides.


Drop-squat punch

1. Stand with feet together, elbows bent and hands in fists under your chin.

2. Jump your feet out wide and squat as you punch forward with your right hand.

3. Jump back to starting position and repeat, punching with your left hand.

4. Continue for 30 to 45 seconds, alternating sides.


Jump-lunge

1. Lunge forward with your left leg, elbows bent and hands in fists, with right hand in front of your chest and left hand at your hip.

2. Jump as you switch legs and arms, landing in a lunge with right foot in front.

3. Continue for 30 to 45 seconds, alternating sides.



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