This week’s workout is pretty flexible! Pick your three areas to work on, and go for it! It was really hard for me to pick an area not to do… 🙂 I finally decided to skip legs, but it was a tough decision!
So, again, only do three of the following sections: Legs, Core, Arms, and Full Body. For each section, you will complete 20 reps of each exercise, then 15 reps of each, then 10 reps of each. Then, move to your next section! Here are some descriptions of the movements:
LEGS!
Elevated Lunge: Place your left foot up on a bench, stair, couch, etc. Jump your right foot out in front so you are in a comfortable lunge position. Bend your legs until your right leg is making a 90 degree angle at the knee, then straighten the legs. Do 20 lunges, then repeat with the other leg. You can do these with or without weight!
Kettle Bell Deep Squat: Perform a squat while holding a kettle bell (or weight) in two hands in front of your chest, as if the weight was a goblet you were about to drink from (video here). Try to squat so deeply that your elbows touch your knees.
Exercise Ball Pistol Squats: Stand with an exercise ball between your lower back and a wall. Standing on your left leg and holding your right leg out in front of you, squat as far down as you can on your left leg, then stand back up, holding the right leg up the whole time. Keep the exercise ball between you and the wall. Do 10 repetitions on each side. This is a very difficult move! If you don’t have an exercise ball, one of my favorite variations is to squat over a bench and let my bottom touch the bench at the bottom of my squat. That way I can squat lower than usual without falling down! (video here)
Glute Bridge: Lay on your back and put your feet up on a stair, bench, couch, etc. Press your hips up high, then lay them back down. You can add a weight (held on your lower abdomen) to make it harder. Increase intensity by holding one leg up in the air while performing the exercise. Here’s a video!
ARMS!
Renegade Rows: Starting in push-up position with a dumbbell for each hand, hold one dumbbell in your right hand and pull the weight up to your shoulder, shooting your elbow straight up toward the ceiling. Put the weight down and repeat with your left hand (video here).
Overhead Triceps Extension: Hold a weight in two hands. Lift it high above your head, then lower it behind your head by bending the elbows. Keep the elbows pointing up the entire time, moving only the forearms to lift the weight above the head and then lower it (video here).
Concentration Curls: Sit down on a bench, stair, etc. Place your right elbow against the inside of your right thigh. Holding a weigt in your right hand, curl the weight up to your shoulder and then back down (video here).
Elevated Push-ups: Do a push-up with your feet up on a bench top, stair, or anything else you can find to put your feet on! 🙂
Side Raises: Holding equal weights in either hand, raise the arms up so that they are parallel with the ground, then lower the arms back to hanging by your sides (video here).
CORE!
Kettle Bell Sit-up and Press: Holding a kettle bell or weight of some kind in your right hand, lay on the ground with your knees bent and feet flat on the floor. Perform a traditional sit up, and press the weight high overhead, straightening the right arm. This is an explosive movement, so try to press the arm up quickly right as you are finishing the sit-up.
Plank Jack and Thrust: Hold high plank (or push-up position) and jump your feet out into a wide straddle, then back close together. Then jump your feet in towards your hands, and back out to plank. That’s one rep.
Plank Knee Taps: While holding plank position, bend both knees to tap the ground at the same time, then immediately lift the knees off the ground back to plank position. The knees just barely tap the ground; don’t transfer any weight onto the ground.
Russian Twists: Sitting on the floor, lift your legs off of the floor. Leave the knees bent about 90 degrees. Lean back slightly and twist the torso from side to side. Hold a weight, medicine ball, frozen ham, etc. to increase intensity (video here).
Ankle Reach: Laying on the ground with the knees bent and feet flat on the floor, lift the shoulders off the ground and reach your right hand towards your right ankle. Then reach your left hand towards your left ankle. With each reach make sure not to twist, but keep your torso almost parallel to the floor (video here).
FULL BODY!
Kettlebell Swings: You can use a heavier dumbbell for these if you don’t have a kettlebell. Just make sure you can hold the dumbbell with one hand on each end. Video here.
Single Leg Dead Lift: Stand on one leg and hold a weight with two hands in front of you. Hinge from the hips and bend down (no farther than parallel with the ground) then stand back up (video here).
Spiderman Push-ups: Starting in high plank, or the top of a push-up, bend your arms to do a push-up. While your arms are bending, bring your right knee out to the side and close to your right elbow. Push your arms back straight and bring the foot back to starting position. Repeat on the left (video here).
Frog Jumps: Squat down to the ground so that your hands are touching the ground in between your feet. Jump and reach your arms up high. Land and bring the hands back down to the floor (video here).
Enjoy!
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