As part of the SweatWorking and Reebok Chicago Fast Feet Challenge, April Sutton – stunt woman and athlete extraordinaire – joined the team to bring you workout after workout of sweaty, bodyweight fun. Well, between minutes five and 25 of this workout, “fun” might not be the descriptor you’re thinking of, but by the time you finish your 30-minute workout of the day, you’ll feel exhausted and uplifted – just what she wants for you.
Sutton trains clients in Chicago when she’s not doing stunts in movies like Divergent and television shows like Empire. As someone who is always on the go herself, she understands the need to get in a sweat without any equipment and very little space to work with.
Over the next 30 minutes, you’ll tackle a warm up to make your fast feet even faster, incorporating plyometric exercises, dynamic stretching – even a few yoga-related movements.
You’ll then get into the working sets of the workout: two sets of exercises, each of which you’ll perform for 30 seconds, two times through.
Your final four minutes of work is all about the core – from isometric holds to kickboxing-inspired crunches – your whole core will be shaking by the time the cool-down comes around.
Finally, you’ll the workout with a total body cool-down. All you need is your bodyweight and the motivation to stick it out. Think of a big goal you want to accomplish in your workout of the day and get after it. Afterwards, you can hear Sutton talk all about her big goals on the #WeGotGoals podcast.
And remember, you can still join the #FastFeetChi team on the SweatWorking app wherever you are. Your teammates can track each other’s progress and hold each other accountable through the team’s dashboard. Invite your friends and get your fast feet together.
Warm-Up: 20 seconds for each exercise
- Jumping Jacks
- Jumping Jacks and High Knee Combos
- Forward Lunge and Torso Twist
- Vinyasa Lunges
- Lateral Lunge and Hook
- Squat and Elbow to Knee Twist
- Squat and Hamstring Stretch
- Walk Out to plank and push-up, return and reach for ceiling
- Mountain Climbers
- High Knees and punching the ceiling
Set 1: 30 seconds for each exercise, perform 2 rounds total
- Jab, Cross L Knee, R Knee
- Lunge Hop and Twist
- Plank to Push Up
- Plank Jack w/ Knee Twist
- Plyo Jump Squats
Set 2: 30 seconds for each exercise, perform 2 rounds total
- Lateral Lunge and Hook
- 1, 2 Step and High Knee
- Squat Reach and Toe Touch
- Push up and Pike Touch
- In and Outs (quick feet)
Core: 20 seconds for each core exercise, perform 2 rounds total
- Scissor kicks
- Leg lifts
- Sit up and 1,2 punch
- Bicycle Kicks
Cool-down: 10-15 seconds for each stretch
- Ab Stretch
- Glute stretch
- Hamstring toe touch
- Lower Back Twist
- Butterfly stretch
- Neck Rolls
- Shoulder stretch
- Tricep/Lat stretch
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)