As Salammu!

Alayku My name is Amina -- I’m a Certified Fitness Instructor

(Canada’s First Hijabi Top Fitness Professional of the Year
Alhamdulillah!), Weight Loss Specialist and I’m currently
pursuing my PhD Doctoral Degree in Health Psychology.
If you want to lose weight & get in shape, I’m here to help!
Before:
ds!
180 poun I have coached &
trained hundreds
of Muslim women
around the world
to lose weight
after my own
60-pound weight
loss journey!

st
NOW: I lo
t,
the weigh
&
kept it off
o
I’m here t
lose
help YOU
o,
weight, to
!
inshAllah

CHECK OUT AMINA’S ONLINE WORKOUT VIDEO PROGRAM @ WWW.AMANAHFITNESS.COM/BOOTCAMP

HOW TO EXERCISE
FOR ENERGY?
Do you ever feel drained or
exhausted at the end of the day?

It’s probably because you forgot to exercise.

Let me tell you a secret. When I was overweight, I always

wondered how “fit people” have the energy to exercise
so much. But after I became a fitness coach, I realised
“fit people” have that energy BECAUSE they exercise!

After I lost 60 pounds, the biggest difference I felt was in

the shocking new levels of energy I had alhamdulillah.
HOW TO USE THIS GUIDE
I want to share this amazing energy boost with you! Your workout timers are on the next pages, with a EXERCISE
LIBRARY at the end of this PDF with detailed descriptions
of all the exercises you will be performing. Review the
The Prophet ‫ ﷺ‬said: exercises for each workout before starting and check the
“Two blessings are often overlooked by most LIBRARY for correct form & tips!
of mankind: Good health and free time.” Remember, you can always modify the exercises using my
[Sahih ul-Bukhari] beginner or advanced modifications to make the workout
suitable for YOUR fitness level! So no matter how fit you are,
Your energy and your time are your two most precious no excuses inshAllah!
resources. This guide will help you with both inshAllah!
In this guide, I’m going to share with you four 10-minute l Difficulty
energising workouts that you can do anywhere. exercise #4 AIR JUMP ROPE l Muscle groups targeted
l When to use this exercise
DIFFICULTY: easy to moderate depending on speed
10 CARDIO EXERCISES TARGET: cardio, core & calves, shoulders

I created these simple 10-minute workouts because

YOU CAN DO ANYWHERE
WITH NO EQUIPMENT USE: ideal for warmups AND intense cardio drills

they’re great for a quick energy boost and easy to start Detailed instructions &
with for beginners. But if you want to burn body fat and pictures how to perform
lose weight, you need to train a little differently. the standard exercise
Stand lightly Begin jumping in the air as you Continue jumping and “spinning your rope” as

My Fat-Burning Home Workout Video Bootcamp How to make it EASIER

on the balls “spin” an imaginary jump rope fast as possible. Maintain an upright,
of your feet, with your hands. Make big circles straight-back posture and focus on speed, large
arms out to from your elbows for more range circular motions with your arms, and being
the side. of motion in your upper body. LIGHT on the balls of your feet with every jump.

program is the best option for you if you want to burn Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you & NO JUMPING option
Repeat can “run” with your “rope” with high knees, jack your feet in and out for a “jumping jack rope”, hop
on one foot at a time while “spinning your rope”... the possibilities are endless! Just keep a fast

body fat (& get rid of belly fat!), lose weight, and get
tempo and remember to keep circling your arms!

March in place with HIGH KNEES while

MAKE IT
toned in just 20-minutes a day with NO equipment.
“swinging” your imaginary jump rope.
Make BIG circles with the arms to carry
EASIER out a fuller range of motion. Make sure
you are pulling your knees as high as
NO JUMPING possible, as well.
LOW-IMPACT
MODIFICATION

Want more of a
My ladies-only Bootcamp features modest workouts
●Run with high knees while “swinging” your jump rope. With speed and high knees, this exercise can
MAKE IT become a real heart-pumper, perfect for an intense cardio drill!

challenge? Tips to make

Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio
HARDER
●

pieces of “equipment”. The real rope adds coordination and precision, and forces you to jump a

for Muslim women of ALL fitness levels and has FULL

certain height while maintaining correct posture. Real jump rope can’t be beat!

SPEED
CHALLENGE
How fast can you go?? The more reps you can do, the more calories you burn!
Amina’s challenge is to get in 160 JUMPS IN 1 MINUTE! this exercise HARDER!
workout videos for you to follow-along with me! You | DISCLAIMER | AMANAH FITNESS © 2015. VISIT US @ WWW.AMANAHFITNESS.COM

can learn more about the success of my award-winning Speed challenge! It’s important to
program and get on my waiting list here. challenge yourself to move fast on
cardio drills. For each exercise, I tell
you how many reps I did in a minute,
For now, let’s get started! Bismillah! and challenge you to keep up!

PS. In this PDF guide, I’ll give you an image guide

of some of my favourite exercises to try by yourself.

Want my full workout VIDEOS?? Get on the waitlist

for my popular follow-along 20-minutes-a-day
home WORKOUT VIDEO program, my
30 Day Online Fitness Bootcamp!
CHECK OUT AMINA’S ONLINE WORKOUT VIDEO PROGRAM @ WWW.AMANAHFITNESS.COM/BOOTCAMP
 Thank You for checking out my workout guide!
Burn Fat Faster the SIMPLE way
with my 30 Day Bootcamp
Online Fitness Video Program!
I promise I’ll get you F I T in just 20 minutes a day!
 The Bootcamp is an exclusive club for Muslim women
that only opens a few times per year!

100% YOU WILL LOVE IT

Satisfaction Guarantee!!
We stand behind our products at Amanah Fitness,
and we want you to feel confident when buying. You
have a 30-Day refund guarantee to make sure the
program is the right fit for you. If only everything in
life came with that kind of guarantee, right? ;)

LIFETIME ACCESS!
Gyms cost you LOTS OF MONEY in the LONG
TERM. With Amanah Fitness LIFETIME ACCESS you
can save HUNDREDS of dollars EVERY YEAR and
repeat the program with direct access to Coach
Amina for LIFE with just ONE easy payment!
 Join 600+ Motivated Muslim Women
to lose weight & get in shape today!

10 years ago I did a triathlon and lost no weight.

Following Amanah Fitness programs and the 30 Day
Bootcamp I have lost 40 pounds since Ramadan!
- Lisa Aicha Dillman (Spain)

I was pleasantly surprised at how much 20 minutes a day

can have an impact! I feel my body sculpting, I can feel
certain muscles building, I can feel the energy levels that
I have - after each workout I felt like I could conquer the
world! It was just amazing, subhanAllah!
- Iram Jafri (Texas, US)

You are so motivating. As I am following along with you I

feel like you are actually talking to me and you are doing
it along with me, I feel like I am there. I do feel stronger,
I feel better about myself, and I have more stamina.
- Aleya Naeem (Hamilton, ONT)

I am a working mum so I used to feel tired but since I joined the 30 day
bootcamp I have been more energetic alhamdulillah. I really enjoyed the
workouts with Amina because she is soo encouraging! ... I have never felt soo
active in my entire life thanks to Amina and Amanah fitness!
- Maryam Hassan (Mombasa, Kenya)
 Thank you
for checking out this eBook!
I can’t wait to be your COACH! :)

If you have any questions about

my program, please email me at
[email protected] !

tc a m p!
Day B oo
my 3 0
o u i n s ide
to s e ey
I hope

o x o ,
a c h x
u r co
Yo
Amina Khan
Founder, Amanah Fitness
Certified Fitness Instructor Specialist
Canada’s Top Fitness Professional 2018
PhD Student, Health Psychology
Creator, 30 Day Bootcamp Weight Loss
exercise #1 SEAL JACKS
DIFFICULTY: easy
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio and shoulders
WITH NO EQUIPMENT USE: ideal for warming up for both legs and arms

Begin with your arms Jump out as you open up both Immediately jump back to the starting
straight out in front of your legs and your arms into a position with your legs, while bringing your
you and together at wide star-shaped position. arms back together to the center of your
shoulder-level. body. Repeat by jumping in and out with
your arms and legs.

Continue jacking your arms and legs in and out rapidly. Make sure that your ARMS STAY UP at

Repeat shoulder level and you do not drop your hands for optimal shoulder strengthening. Start off your
workout with 1-2 minutes of seal jacks as a great warmup, or move quicker and perform for 1 minute
as part of a cardio interval drill.

Instead of jumping, STEP out one leg to the side of

your body, while moving your same-side arm out in
MAKE IT parallel. Step back in with the same foot, before
stepping out with the other side leg and arm. Keep
EASIER your arms at shoulder-level and do not drop your
NO JUMPING hands for optimal shoulder strengthening. If this is
LOW-IMPACT too challenging, lower the angle of your arm, but try
MODIFICATION to keep them as high as you can handle.

● Any added small weight you hold in your arms will dramatically increase the shoulder burn on this
MAKE IT exercise. Try performing this move holding a light weight in both hands (eg. 1-5 pounds). Pick a
weight depending on your shoulder strength. If you can’t keep your arms at shoulder height for the
HARDER entire exercise, lower your weight. If you don’t have weights, don’t worry! Holding some canned food
in each hand can also provide excellent resistance!

SPEED How fast can you go?? The more reps you can do, the more calories you burn!
Amina’s challenge is to get in 86 REPS IN 1 MINUTE!
CHALLENGE
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exercise #2 KNEE SKIPS
DIFFICULTY: easy to moderate
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, hips, quadriceps
WITH NO EQUIPMENT USE: helps develop faster and more efficient running

Begin Launch yourself off the ground with As soon Launch yourself into the air with
standing one foot, jumping into the air. Bring as one foot your other foot immediately,
tall and your knee up as high as you can. touches the raising your knee towards your
upright. While you jump, rotate your core ground... chest. Rotate with your opposite
slightly to lightly touch your knee with elbow to meet your knee.
your opposite elbow.

Continue switching legs and launching yourself in the air. Make sure you stay light on your toes and
Repeat jump and land on the ball of your foot. Try to lii your knee as high as possible, but keep your back
straight and tall. Try to perform this exercise for 1 minute before switching to the next cardio drill.

Keep your back up and straight and march in place,

pulling your knees up as high as possible. Keep your
MAKE IT arms up and swing them in opposition to the knees.
EASIER March as fast as you can, and work on pushing your
knees higher and switching your feet quicker. Even
NO JUMPING without jumping, this is still a great exercise for
LOW-IMPACT strengthening your legs and getting your heart rate up!
MODIFICATION

● The higher you take your knee, the more calories you burn!
MAKE IT ● The higher you jump, the more work for your supporting standing leg. Get up into the air!
● For extra calorie burn and fuller range of motion, extend this move into a BASKETBALL SHOOT.

HARDER Shoot one hand straight into the air as you jump as high as possible. As you land, lunge forward and
touch the ground with the same hand. From the ground, switch legs into your next jump and repeat.

SPEED How fast can you go?? The more reps you can do, the more calories you burn!
Amina’s challenge is to get in 100 REPS IN 1 MINUTE!
CHALLENGE
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exercise #3 SKii MACHINE
DIFFICULTY: easy =
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, shoulders
WITH NO EQUIPMENT USE: Ideal for warmups and exercise beginners
Opposite
side arm is
forward

back
heel is
liied Switch
arms &
legs!

Begin standing with Jump into the air while you switch your feet, so your Rapidly repeat this move,
your lee foot in front back (right) foot comes in front and your forward jumping into the air while you
and your right foot (lee) foot goes backwards. Your arms move in switch your arms and feet at the
behind you. Lean opposition; as you switch your legs, one arm flies same time. Keep your arms and
forward slightly at forward to shoulder-level, while the other arm swings legs straight while switching.
the WAIST while backwards as high as you can. Land lightly with your Remain leaning forward at a
looking up. back heel UP and only your toes gripping the floor. slight angle at the waist.

Continue switching arms and legs quickly while jumping. Try not to pause between jumps - you
Repeat should only land for a split second before bouncing back to the other side. Perform for 1 minute as
an early warming exercise, before progressing to more challenging cardio moves later in your circuit.

Start with both arms at shoulder-level height. Step back

with one foot as you push the same arm back behind
MAKE IT you. Keep your arms straight and as high as you can
EASIER throughout the entire movement. Bring your foot and
arm back to starting position and switch, taking the
NO JUMPING other arm and foot back. Repeat as quickly as possible
LOW-IMPACT at a fast marching pace.
MODIFICATION

●The faster you skii, the more calories you burn!

MAKE IT ●Try holding some light resistance in your hands to intensify the shoulder work, for example, a light
weight (eg. 1-5 pounds) or some canned food. Make sure the weight is light enough so it feels
HARDER comfortable to your shoulder joint as you swing your arms through the air. If the weight is too heavy
and your shoulders feel too much of a strain, lower your weight and work up your strength gradually.

SPEED How fast can you go?? The more reps you can do, the more calories you burn!
Amina’s challenge is to get in 145 REPS IN 1 MINUTE!
CHALLENGE
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exercise #4 AIR JUMP ROPE
DIFFICULTY: easy to moderate depending on speed
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, core & calves, shoulders
WITH NO EQUIPMENT USE: ideal for warmups AND intense cardio drills

Stand lightly Begin jumping in the air as you Continue jumping and “spinning your rope” as
on the balls “spin” an imaginary jump rope fast as possible. Maintain an upright,
of your feet, with your hands. Make big circles straight-back posture and focus on speed, large
arms out to from your elbows for more range circular motions with your arms, and being
the side. of motion in your upper body. LIGHT on the balls of your feet with every jump.

Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you

Repeat can “run” with your “rope” with high knees, jack your feet in and out for a “jumping jack rope”, hop
on one foot at a time while “spinning your rope”... the possibilities are endless! Just keep a fast
tempo and remember to keep circling your arms!

March in place with HIGH KNEES while

MAKE IT “swinging” your imaginary jump rope.
Make BIG circles with the arms to carry
EASIER out a fuller range of motion. Make sure
you are pulling your knees as high as
NO JUMPING possible, as well.
LOW-IMPACT
MODIFICATION

● Run with high knees while “swinging” your jump rope. With speed and high knees, this exercise can
MAKE IT become a real heart-pumper, perfect for an intense cardio drill!
● Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio

HARDER pieces of “equipment”. The real rope adds coordination and precision, and forces you to jump a
certain height while maintaining correct posture. Real jump rope can’t be beat!

SPEED How fast can you go?? The more reps you can do, the more calories you burn!
Amina’s challenge is to get in 160 JUMPS IN 1 MINUTE!
CHALLENGE
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exercise #5 QUICK FEET
DIFFICULTY: moderate
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, calves, ankles, quadriceps
WITH NO EQUIPMENT USE: calorie burner & excellent workout finisher!

Pitter
Patter Turn to
your feet one side! Other
Keep Switch side!
as fast forward!
as you tapping!
can!

Begin with your knees slightly AAer 15 AAer 30 AAer 45 seconds, switch
bent, and bending forward at the seconds, turn seconds, to the other side and work
waist. Hold your hands up in to one side switch those feet! Don’t drop
front of you. Begin tapping your and continue forward! those hands!
feet lightly against the floor VERY tapping your Keep hands
QUICKLY. You don’t want to feet! Move up and keep
stomp the floor - just pitter your feet tapping your
patter
pat with the balls of your feet! FASTER!
FA feet!
fe

Pitter patter your feet as fast as you can for your 1 minute cardio drill! Make sure you are light on your
Repeat toes, and stay on the balls of your feet. This is an excellent move to burn up your legs. For extra fun,
you can have someone shout SWITCH at random times, as a signal for you to turn to the sides!

A wide crab walk is a great swap for this move and

STAY LOW and targets the inner and outer thighs amazingly! Stand with
MAKE IT march forward your legs wide apart, your feet out at a 45-degree angle.
Bend your knees to squat down into a wide squat. While
EASIER and back!
STAYING LOW, march your feet forwards for 10 seconds,
NO JUMPING then backwards for 10 seconds. Repeat for 1 minute and
feel the burn in your thighs! The lower you stay while
LOW-IMPACT marching,
ma the better this move will be!
MODIFICATION

● You want to sit backwards into your leg so you maintain a low position throughout the entire quick
MAKE IT feet drill. By staying low and moving your feet as quickly as possible, you can really feel the burn!
● Instead of just turning your body, move forwards and backwards while you pitter patter your feet.

HARDER ● Every 10 seconds, add an explosive jump! Jump high, raise your arms, and as soon as you land, go

back into your LOW position with quick feet! Mix in more jumps to increase your heart rate!

SPEED How fast can you go?? The faster you take your feet, the more calories you burn!
Amina’s challenge is to TRY THIS WITH A PARTNER and push each other to go faster and stay lower!
CHALLENGE
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exercise #6 SUMO SQUAT JUMP
DIFFICULTY: moderate to difficult
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, inner & outer thighs, quadriceps
WITH NO EQUIPMENT USE: great full-body calorie burner & heart pumper!

Begin with your legs double-shoulder-width JUMP into Land back into your
apart. Your feet should point out at a the air from
f low squat and touch
45-degree angle. your low the floor lightly. STAY
squat LOW and immediately
Sit down
d into a wide squat by bending your position, jump back into the air
knees. Keep your knees on top of your while to repeat! Make sure
heels. Get LOW WITH YOUR LEGS so you can shooting you are going low in
touch the floor with your hands. Your LEGS your hands your squat with every
should take your hands down! KEEP YOUR up into the landing to make the
CHEST UP - do NOT look down or hunch air. This most of this lower
over towards the ground! Watch your form! requires a body exercise!
lot of lower
l
body power!
The higher
you jump,
the better!

Continue squat jumping without pausing between jumps. Stay LOW in your legs throughout the

Repeat entire drill, keeping a flat back and your chest up (do not hunch over). Look in front of you, NOT
down at the floor to keep your head up. Check your knees to make sure your knees stay over your
heels. Repeat for 1 minute, take a 10 second rest, then proceed to your next cardio drill.

Even without the jump, this is a great leg

**Remember strengthening move. Squat low to the ground and
to keep your then straighten your legs as you reach up towards
the sky. Immediately squat back down as low as
MAKE IT chest up!**
you can and repeat.
EASIER If the SQUAT
SQ is difficult, you don’t have to go this
NO JUMPING low! Instead of touching the floor, you can touch
your calves or even lightly touch your knees. Do
LOW-IMPACT what is comfortable for you and work to get lower!
MODIFICATION

● The higher you jump, the more power you recruit from your leg muscles! Get up in the air!
MAKE IT ● The LOWER you squat , the more your legs will be strengthened. Just be sure to keep your chest up!
● If you want to get even LOWER, instead of touching the floor with your fingers, squat low enough so

HARDER you can lightly tap your entire PALM onto the floor. This forces you to dip REALLY low into the squat
and will challenge your inner thighs more!

SPEED For this move, you want to go fast, but more importantly, focus on getting LOW WITH YOUR LEGS! So
take enough time to get deep into the squat. Amina’s challenge is to get in 43 SQUATS IN 1 MINUTE!
CHALLENGE
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exercise #7 PRISONER PLYO JUMP
DIFFICULTY: moderate to difficult
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, inner & outer thighs, quadriceps
WITH NO EQUIPMENT USE: Amazing cardio drill & leg/thigh strengthener

Begin standing JUMP out by jacking Explode up into the air from your squat, keeping your
tall with your your feet outwards legs wide. While in the air, slide your legs and feet
hands up and into
in a wide squat and together to land back in your starting position,
behind your head bend your knees to standing tall and upright. Repeat by immediately
in “prisoner” lower your legs. Keep jacking your feet out and lowering into a wide squat.
position. your knees on top of
your heels. KEEP YOUR
CHEST UP - do NOT
hunch over!

Continue jacking the feet out and performing the squat-jump. Try not to rest in the standing position

Repeat - you should only land in this position momentarily before jumping back out into the squat. With all
plyometric (explosive) exercises, jump using the balls of your feet and stay light on your toes. Repeat
for 1 minute, take a 10 second rest, then proceed to your next cardio drill.

Step out Step out Even without the jump, this move is still
with lee with right major inner & outer thigh strengthening!
foot foot Begin standing and step out to the lee
from the midline into a wide squat. Get
MAKE IT DEEP! Push off with your lee foot to
EASIER return to a standing position. Step out
with your right foot to the other side and
NO JUMPING push off with your right foot back to
LOW-IMPACT center. Repeat by stepping out.
MODIFICATION

● For the ultimate burn, do not return to standing between jumps. Jump up, land directly in your
MAKE IT deep squat and then push back into the air using your legs immediately to really feel your legs shake!
● If you want to make it even tougher, you can increase the range of motion of your arms. At the top of

HARDER the jump, shoot your arms into the sky, and then return to prisoner position with arms behind your
head as you land. Lightly hold your hands behind your head - never push on your head or neck!

SPEED For this move, speed is secondary. Focus on getting LOW WITH YOUR LEGS and keep your arms high!
So take enough time to make it perfect. Amina’s challenge is to get in 33 PLYO SQUATS IN 1 MINUTE!
CHALLENGE
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exercise #8 PLYOMETRIC LUNGE
DIFFICULTY: difficult
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: muscular stamina, endurance, quads & glutes
WITH NO EQUIPMENT USE: Develop coordination & FULL-BODY calorie burner

Begin Step deep into Push off and JUMP into the air from your Immediately push off
standing a lunge with lunge. WHILE you are in the air, switch from your lunge into a
upright your RIGHT leg. your feet so you land DIRECTLY into a jump, and switch your
with your Bend your lunge on your opposite leg! While your legs in the air. This
chest up. opposite arm legs are moving, switch your arms as well. requires a LOT of
to point your power from your legs!
elbow towards Land directly in
your knee. a deep lunge!
Ouch! ;)

Back foot
is up when
you lunge

Plyometric lunges are VERY challenging! To make this slightly more manageable to perform for a full
minute, you can go from a lunge, bring your feet together to a STANDING position, then jump back
Quick Tip! out to the lunge on the other side. This makes it slightly easier on your legs with the standing break
in between lunges. Do as many as you can!

Begin standing. Take a big step out with the

Take a BIG step
RIGHT foot. Step out LONG and WIDE to maintain
out to maintain
a stable base for balance. Bend your forward
your balance!
knee to get deep into the lunge. Your goal is to
MAKE IT make your forward leg 90-degrees to the floor,
EASIER but go as low as is comfortable for you NOW and
work towards getting lower. Step back to
NO JUMPING standing
st and the step out with the other leg back
LOW-IMPACT into the lunge. Move your arms in opposition.
MODIFICATION

Work toward being able to perform the full plyometric lunge for up to a minute.
MAKE IT
●

● Work towards making your forward leg bent at a deep 90-degree angle to really challenge your quad
HARDER muscles in the forward leg as you jump. Be careful not to tap your back knee to the floor, though.
● For an extra burn, hold your arms up behind your head in “prisoner position” (see exercise #7!)

This is an extremely challenging move for the lower body and requires a lot of power. You may not be
SPEED able to do these for a full minute - you can shorten your interval to 40 or 50 seconds if you want to
CHALLENGE work at maximum effort. Take your time to make your lunges deep and focus on creating power and
momentum with each jump. Amina’s challenge is to get in 35 FULL PLYO LUNGES IN 50 SECONDS!

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exercise #9 MOUNTAIN CLIMBERS
DIFFICULTY: difficult
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
WITH NO EQUIPMENT USE: amazing for your core & a great cardio exercise!
Begin in a strong plank position. Your KEEP YOUR HIPS DOWN SWITCH LEGS by extending
arms should be directly under your and pull your right leg your bent leg all the way out
shoulders, holding you up. Spread forwards, so it is almost straight behind you. At the
your fingers wide for good grip. Step framed between your arms. same time, jump your
your feet back and balance on your Your foot should be floating opposite leg forwards
toes. Your body should be straight as above the ground. You between your hands to
a board. Relax your shoulders and should feel a good contact your abs. Try to
keep your neck straight and long. contraction
cont in your abs. make
ma sure your hips do not
If your hips are sagging, push your rise every time you switch
hips up slightly to ensure a strong, legs - maintain the strong
stable base. Do this in front of a plank as you repeat and
mirror to correct your form. Maintain your continue switching your legs.
Tip: Push the strong plank!
back of your Keep your
knees up to hips down!
the sky!

Repeat switching your legs and keeping your hips down for 1 minute. Try and go at the fastest speed

Repeat possible for the entire cardio drill. This is an excellent and challenging move that not only gets your
heart pumping, but also works your core and shoulders! But, I would rather you go SLOWER and
complete the entire drill, than get sloppy and let your hips raise up! Form is KEY!

To make this move easier, go SLOWER . Pause with

each ab contraction with your knee pulled in. Hold
HOLD this position
Now STEP the contraction for a moment, before switching
for a moment &
your feet.
MAKE IT contract the abs!
You can even tap
OUT to
switch to
EASIER your forward foot the other
foot!
Instead
Ins of jumping your legs in and out, take
slower STEP OUTS to switch your legs. To make it
NO JUMPING to the floor!
even easier, you can also tap your forward foot to
LOW-IMPACT the ground in between switches. Make it work!
MODIFICATION

● DYNAMIC MOUNTAIN CLIMBERS: A harder variation of mountain climbers, in which you pull your
MAKE IT knee to the OUTSIDE of your hands. This requires a fuller range of motion and more of a JUMP to
switch sides, making this more difficult.
HARDER ● Go faster through your switches if you can! But remember, speed with sloppy form is never useful -

focus on keeping your hips low and your plank STRONG before increasing your speed!

SPEED For this move, you want to go fast, but also focus on maintaining a perfect plank!
Amina’s challenge is to get in 150 MOUNTAIN CLIMBERS IN 1 MINUTE!
CHALLENGE
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exercise #10 JUMPING BURPEE
DIFFICULTY: difficult
10 CARDIO EXERCISES
YOU CAN DO ANYWHERE
TARGET: cardio, quadriceps, glutes, shoulders
WITH NO EQUIPMENT USE: ideal as a workout finisher to exhaust you

Begin standing JUMP out into a strong Hop both Shoot up into the air and jump
tall with your plank (see exercise #9 legs in to as high as you can for your final
chest up and for plank directions). either sides jump! As soon as you land,
shoulders away Hold the plank for just a of your arms jump back out to plank and
from your ears. moment. in a deep, low repeat!
frog squat.
You should
be really low
here and feel
your legs
Strong plank! Keep
working!
your shoulders
over your hands
and your core
tight!

The burpee is an amazing full-body move with a large range of motion! Repeat the burpee as fast as

Repeat you can while still focusing on your form. Your plank should be strong. Stay light on your toes so you
can rapidly move between positions. Jump up as high as you can before returning to standing. Do
not rest while standing - you should immediately jump back out to plank! Go get ‘em!

The burpee is easy to modify for beginners or if you don’t want to jump. Begin
standing tall. Reach down to the floor and STEP ONE FOOT out behind you. Then,
step your other foot out behind you so you are in a strong plank. Hold for as long
as you can handle. Because you are not jumping, focus on holding the plank for
MAKE IT more strengthening. Then, STEP IN with one foot. STEP IN with your other foot
EASIER into a frog squat position with both feet outside your hands. Finally, stand up tall
and repeat!
NO JUMPING
LOW-IMPACT
MODIFICATION

To increase the difficulty, when you jump out into plank, perform a push-up before jumping your
MAKE IT
●

feet into a frog squat. You can push-up at whatever level you are comfortable, knees or fully on toes.
HARDER ● At the top of your jump, you can raise your hands over your head to increase your range of motion.

● Go faster. The more burpees you can squeeze into 1 minute, the more difficult this becomes!

SPEED Go fast but make sure your form in the plank is solid! Jump as high as you can, too!
Amina’s challenge is to perform 30 BURPEES IN 1 MINUTE!
CHALLENGE
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AMINA’S ONLINE FITNESS
WORKOUT © 2015.
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 Disclaimer:
This book contains general information ONLY. This guide is not a
substitute for professional medical care by a qualified doctor or other
healthcare professional. If you are not a healthcare professional then
you should ALWAYS check with your doctor if you have any
concerns about your health, beginning an exercise program,
or refraining from any action on the basis of our programs or
recommendations.

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