This Keep It Cleaner strength session with AIA Vitailty Ambassador Laura Henshaw will have you dropping it low with some killer split lunges.

Earn 25 AIA Vitality Points by completing this workout. Remember to watch to the end!

*Standard AIA Vitality point-earning rules apply. The maximum Points you can earn per day for physical activity is 100, and if you complete two or more fitness activities in one day then the higher points between them will be awarded, up to 15,000 per membership year.

Running time: 17 minutes

Before you get in to this workout, the first thing you want to do is time how many burpees you can do in 15 seconds and remember that number. Throughout this session, that number is going to be your burpee goal.

There are 10 exercises to work through here. For each one (except the last round of burpees), you’ll do 30 seconds of each, followed by 15 seconds of burpees.

The key is to try and hit your burpee goal throughout the whole workout. It might not come easy – but it’ll certainly be effective! Make sure you work in those 15 second rests to enable yourself a chance to recover, too. 

THE WORKOUT

Push ups – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Tricep dips – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Walk out to push up – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Shoulder taps – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Side plank (left) – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Side plank (right) – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Bicycle crunches – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Jack knife – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Leg raises – 30 seconds
Burpees – 15 seconds
Rest – 15 seconds

Burpees (45 seconds)