Hey guys! Today is super upper body and core focused!
1. Plank walk ups (modified version also shown) x10 starting on ea side- keep your hips from rotating and think pelvic tilt!
2. Tricep push-ups (modified version also shown)- don't let your back sag- pelvic tilt! x15
3. Bridge back scratchers x20 ea side
4. Scissors- flat low back! x20 ea
5. Ab flutters- flat low back! x15 ea
*for 4 and 5, if your low back feels strained, bend your knees!
x3 :)
Hey guys!
Todays workout is a little bit different! 4 exercises as many times as you can in 20 minutes!
1. 10 squats
2. 10 chattarungas
3. 10 leg lifts to sit-ups
4. 10 side to side lunges each side
Hey guys! Happy Saturday!
Today's workout :45 on/:15 rest
1. jumping jacks- fast, core tight, keep your shoulders down and bak, don't let them creep up to your neck
2&3. plank cross unders- tight core, keep back nice and flat, don't let your back arch or your butt come up!
4. high knees- fast, tight core, powerful arms- your arm movement= leg movement
5. walking push-ups- modified version available, alternating between a narrow tricep push-up and side standard push-up
6&7. low to high chops left and right- powerful rotation, weight in your heel on the split squat, both feet pointed straight ahead
8. squat jumps- remember as you squat, weight in your heels, tight core
9. plank knee taps: keep the butt tucked and low abs tight- maintain your pelvic tilt the whole time!
10. alternating swimmers: really focus on elongating from opposite arm and leg rather than extending up from your low back
x2, x3 if you are feeling great!
Halfway!!
Today's workout:
1. Walkout push-ups x10
2&3, Reverse lunge to stork right and left x10
each
4&5. Plank with hip abduction right and left x15 each
6&7. High side plank hold right and left :30 each (more challenging variation with leg lift hold)
8. Bridge with feet hip width 1:00
9. Bridge with wide feet
10. Single leg bridge right and left 1:00 ea
x3
2 circuits today guys!
CIRCUIT 1:
1. mountain climbers :45
2. push-ups x15
3. thrusters x20
4. dips x20
5. reverse sit-ups x20
x3
CIRCUIT 2:
1. skaters x15ea
2. squats with arm raise x20
3. plank knee to elbow x20 ea
4. full sit up alternating toe touch x20 ea
5. V- sit Russian twists x15 ea
x2
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!!