Soon we will be bringing you “workouts of the week” (WOW’s), So, we decided to make this weeks challenge a WOW. All of these are body weight exercises and can be done in comfort of your hotel room, home or gym. We suggest you do these first thing in the morning before you shower or get ready for the day, however, we also understand it is not always possible with certain schedules, especially when coming home from a red-eye or stand-up. Another good option is to do them before you get in the shower or immediately after you get to the hotel room. Check in on Facebook each day (we will have this tagged to the top) as you complete your workouts to keep yourself accountable.
The goal is to complete 3-4 circuits of the exercises each day but remember if you can only fit in 1 circuit, it is still better than none. These can be done together to raise your heart rate or split up if you are new to exercise or don’t have enough time. All of these exercises are straight forward as this is the first WOW we are posting. If you would like to add cardio into the mix do 25 jumping jacks or high knees between each strength move (feel free to get creative)!
* If you are new to exercise and Thursday – Sunday are too intimidating just focus on getting in 25 reps of a different exercise each day before you shower. This will be the start of good habits and boost your confidence while improving muscle tone. Descriptions of how to perform exercises below:
** For those of you looking to take this to the next level feel free to add weight to the exercises or make the squats into Jump Squats the push up’s into spider push ups and so on.
LEGS………………………………
Squat:
1 – Stand upright with your arms by your sides and your feet about shoulder width apart.
2 – Bend at the hips and knees, lowering your body down towards the floor as you push your butt back, raising your arms up in front and keeping your back flat and weight in the heels (heels on the ground).
3 – Drive throughout the heels to return upright and lower your arms to the start position.
Side Lunge:
1 – Stand upright with your arms by your sides.
2 – Take a step to one side, lowering your body down and leaning your torso slightly forward as you push your butt back with your weight on the outside leg (and weight in the heel).
• Keep your trailing leg straight.
3 – Push off your outside foot to return to the start position.
• Alternate sides
CHEST………………………………
Wall Push up:
1 – Stand leaning forward with your hands on a wall at shoulder height, elbows bent and your chest nearly touching the wall.
2 – Push out away from the wall to a straight arm position.
Kneeling Push Up:
1 – Support your body on your knees and hands with your elbows bent, feet raised and your chest nearly touching the floor. Look roughly 6 inches in front of you.
2 – Push up to a straight arm position.
• Lower your body back to the start position and repeat, keeping your back flat and hips in line with your shoulders throughout.
Push Up:
1 – Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor. Look roughly 6 inches in front of you…not between your feet.
2 – Push up to a straight arm position.
• Lower your body back to the start position and repeat.
• Keep your back flat and your hips in line with your shoulders throughout.
Spider Push Up:
1- Start in the top position of a push up with your arms straight.
2 – Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor.
3 – Push back up to the top position and repeat with the other leg to the other elbow.
• Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Decline Push up:
1 – Support your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor.
2 – Push up to a straight arm position.
• Lower your body back to the start position and repeat, keeping your back flat and hips in line with shoulders throughout.
BACK………………………………
Quad Superman:
• Begin on all fours with only both knees and hands on the floor and your toes raised.
1 – Raise one arm and the opposite leg straight up to shoulder height, balancing on one hand and the opposite knee.
2 – Slowly lower your arm and leg and repeat with the other arm and leg.
• Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Airplane Superman:
1 – Lie face down on the floor with your legs straight and your arms stretched out to the sides.
2 – Raise your upper body, arms and legs together about 18 inches off the floor as if you were flying.
3 – Bring your arms up from the sides to overhead like Superman.
• Lower back to the floor and repeat in the opposite direction.
Plank Superman:
• Support your body on your toes and your hands with your arms straight (plank position).
1 – Raise one arm and the opposite leg straight up off the floor.
• Try to maintain your body in a straight line and keep your back neutral/flat.
2 – Hold, then lower back to the floor and repeat with the other arm and opposite leg.
• Alternate sides with each rep.
CORE………………………………
Crunch:
1 – Lie on your back with your knees bent, feet flat and your hands on your thighs.
2 – Lift your head and shoulders off the floor and slide your hands up to your knees, keeping your feet flat.
• Lower your head, shoulders and hands, and repeat. If this is stressful on your neck interlock your hands behind your head/neck to provide support, but do not pull up.
Sit Up:
1 – Lie on your back with your knees bent, feet flat and your arms by your sides with your palms down.
2 – Lift your head and shoulders off the floor and reach your hands out in front to pass your knees, keeping your feet flat and arms straight.
• Lower your head and shoulders and repeat.
If this is stressful on your neck interlock your hands behind your head/neck to provide support, but do not pull up.
Plank:
• Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent.
• Raise your body up onto your toes and forearms and hold.
• Keep your back flat and head slightly raised (neutral position), looking forward about 6 inches.