Activate Your Beast Mode Workout!

Hello fitnation! I'm back with yet another workout.  I hope you all enjoyed the feeling feirce workout, I know I did! It was tougher than it looked on paper, thats for sure!  This new workout is a BEAST!  Hence the name "Beast Mode" You'll be doing 3-5 rounds depending on your fitness level. This workout really targets your abs/core! You should be feeling the after effects of this one the next day! Tip: when doing ab exercises DON'T HOLD YOUR BREATH!   For added muscle recruitment, exhaling forcefully as you exert, even pausing for a moment at the top of the sit-up, involves maximal abdominal muscle fiber involvement as they contract to help the lungs expel the air.

Read more on proper breathing techniques during ab work here: http://www.livestrong.com/article/131777-proper-breathing-during-sit-ups/#ixzz1x1iy4ogQ
Now let's get to the workout!

Beast Mode can be done in 3 to 5 rounds depending on your fitness level. These exercises are to be performed in circuit format (meaning one after another)  Equipment needed: NONE. Unless you have a jumprope for the 1 minute of high knees.

The workout

180 degree burpees  10 reps

Alternating Knee to Elbow touches  20 reps 

Santana Pushups 10 reps

Jacknife with medicine ball/weights or without 20 reps

Jump Rope/ High Knee running in place/ Jumping Jacks  (you pick)  do this for 1 to 2 minutes. 
Beginners 1 minute  Advanced 2 minutes
Take a sip of water and repeat 2-4 more times!



How to perform these exercises:

180 degree burpee's

Alternating knee to elbow

Santana Push ups

Jacknife

High Knees