happy hump day! Let's work that booty!
Today's workout!
1. :30 burpees/ :15 rest/ x20 sumo squats
2. :30 burpees/ :15 rest/ x10 split squats each leg
3. 30 burpees/ :15 rest/ x15 hydrant kicks each leg
4. 30 burpees/ :15 rest/ x20 glut pulses each leg
5. :30 burpees/ :15 rest/ 1:00 elbow plank with leg lift each side
X3 :)
Woooooo day 8 guys!!
1. 180 degree burpees x12 facing ea way
2&3. Push-up to side plank rotations x15 right and left
4&5. Reverse and lateral lunges x 20 ea right and left
6&7. Side plank reach unders x20 right and left
8. V-sit no moneys- x15: elbows pinned to ribs, shoulder blades squeeze as arms rotate out. Modification: feet down
9. High plank rows x15 ea- try to keep hips level, pelvic tilt!
10. 90 degree hold: 15 seconds on, 15 seconds off x3
X3 :)
Day 7!! If you've missed a few workouts don't give up, there's still time!
Make the decision to go for it!
Todays workout:
1. High knees :45
2. 3-point thrusters- first example is slow, then pick up pace- don't let your back sag when at plank position! :45
3. Bird-dogs (2 levels of difficulty demonstrated) x15 ea side - keep that pelvic tilt- no arching the back
4. Dead bugs x20 ea side- keep the low back pressed firmly into the floor.
5. Wall sit- 3 levels of difficulty shown
6. Skaters- if this bothers anyone's knees, look at curtsies from day 1 and don't go too deep. You want to make sure you are keeping your weight in the front heel when you touch the ground. :45
7. Storks x15 ea
8. Dips- 2 levels of difficulty shown x15
X2
add a third set today if you're feeling good!!
Hey guys!
Super proud of everyone that has participated so far!
Hang in there, keep those summer goals in mind!
Today's workout:
1. Sumo squat jumps x20
2. Split squat jumps x15 ea- make sure you keep your weight in your heel when you go down into the split squat!
3. High plank hip extensions -> push-up (x10 pushups)- make sure your hands are directly under your shoulders, not out in front- maintain pelvic tilt!
4&5. Low plank w/ one elbow and one hand with elbow at 90 degrees (L&R :30 hold ea)- press into the ground with your palm- you'll really feel your triceps, shoulders, and chest working, keep your pelvic tilit!
6. Sit-up alt. toe touches x20 ea, make sure you don't arch your back at the bottom!
7. Bicycles- x 20 ea, flat low back
8. Bent knee Ab wipers x20 ea way, flat low back!
x2 :)
Hey guys!
Ready to work your core?
Today's the day!!
1. Plank walk ups! X10 ea side
2. Super man snow angels x15
3. Leg Lowering
4&5. Side Plank dips x15 ea (R) (L)
6. Alternating knee to elbow from downward dog x 15 ea side
7. V-sit leg lifts x15: modifications for difficulty are shown with basic version first :)
X3
Have fun!!
Day 4 guys!
Here we go!
1. Thrusters :45
2. High plank 1:00
3&4. Lunge pulses (R) /Lunge pulses (L)
5. Mountain climbers :45
6. Glut-bridge hold 1:00
7. low plank :45
8. Side plank (R) :30 (L) :30
*on all planks make sure your shoulder is directly over your elbow/hand, and you're maintaining your pelvic tilt!
x2
Hey guys! Here's today's workout!
Congrats to everyone who did yesterday's, I know it was a toughie!
:45 on/:15 off x2
1. Side bends- elbows as straight as possible, pelvic tilt! Don't let your back arch!
2. Squats with arm raises- weight in your heels, core tight! Squeeze your gluts together at the top!
3. Jumping Jacks
4. 90 degree squat jumps- leave out the jump if your knees are bothering you!
5. Push-ups (standard and modified examples provided)- make sure to maintain pelvic tilt!
6. High plank knee to elbows- slow controlled movements to target your obliques!
7. Elbow plank hold- squeeze your gluts and maintain your pelvic tilt! Keep your shoulders directly over your elbows
8. Russian Twists - if your back feels strained, perform with your feet on the ground! The farther back you lean, the more challenging this exercise is.
Have fun :)
Hey guys!!
Wooo it's day 3!!
Make sure you're stretching lots, and if you haven't been workkng out, take these workouts at your own pace (but push yourself)!
Today I'm posting myself running through the workout!
Today we are doing 4 super sets of 10/20
burpees x10, squats x20
Push-ups x10, towel knee tucks x20
Half Turkish get-upss x10 ea side, single leg bridges x20 ea side
Body saws x10, chattarunga x20
x2
:)
