This week we challenge you to this Workout of the Week! Perform 2-3 times this week.
No equipment is required allowing you to do this anywhere anytime!
Warm up: 3 rounds, 30 seconds a piece of Jumping jacks, Squats and but kicks
Workout Interval: You can change the interval depending on your fitness level.
For example:
Beginner: 30 seconds per exercise with a 30 second rest before going to the next exercise.
Intermediate: 45 seconds per exercise with a 15 second rest before going to the next exercise.
Advanced: 50 seconds per exercise with a 10 second rest before going to the next exercise
OR
Perform each exercise for 1 minute with no rest until you have completed each exercise. Rest for 1 minute and repeat.
OR
Work your way up, for 3 rounds: Round 1; 30 seconds each exercise back to back (no rest) until you have completed all exercises. Rest 30 seconds. Start the second round performing each exercise for 45 seconds each exercise back to back (no rest) until you have completed all exercises. Rest 45 seconds. Start the 3rd round performing each exercise for 1 minute back to back with no rest until you have completed all exercises.
Exercises:
1. Squat Jump (or Squat)
Stand with feet hip width distance apart. Sit back, keeping the weight predominantly in your heels allowing your upper body to hinge forward slightly (if you are going into a squat jump you can hinge a little more – remember to keep your core tight). Drive through your heels as you thrust your hips forward and then transfer onto your toes to jump up.
Beginner = Squat with a chair or bench behind you
intermediate = Squat jump or Squat to stand and come up onto your toes.
Advanced = Squat jump (getting as low and high as you can) or Tuck Jump.
2. Pushups
Start in a plank position with your hands slightly wider than shoulders. Lower your body to the ground, pulling your shoulders away from your ears and squeezing the shoulder blades to gather. As you push up back to your plank, drive from your chest and lats. Make sure you core stays tight throughout by pulling your belly button to your spine and making sure the back does not arch (tuck your pelvis under if needed).
Beginner = On knees, hands on wall or hands on elevated surface such as a bench.
Intermediate = Normal Push up.
Advanced = Knee to elbow as you lower down or feet elevated on bench
Intermediate:
Advanced:
I some times alternate with a triceps push up (keeping elbows into sides):
3. Curtsy Jump Lunges
Beginner = Step from side to side (no jumping) & only go as low into curtsy lunge as you can.
Intermediate = Hop side to side and sink low.
Advanced = jump up as high as you can and over as far as you can. Land and sink low (tap the ground with your hand if that helps you get lower into your curtsy lung. Make sure to sink through your legs and not just bend at the hips only lowering your upper body) before you jump back to the other side.
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4. Plank – Making the Rounds
Start with your hands under your shoulders and your body in one line. Make sure you core stays tight throughout by pulling your belly button to your spine and making sure your low back does not arch (tuck your pelvis under and squeeze your butt if you notice any stress in your low back).
Beginner = Hold a plank on an elevated surface such as a bench. Shoulders over wrists if you are on your hands or shoulders over elbows if you are on your forearms (as shown in image)
Intermediate & Advanced: Hold your plank. Pull your right knee to your nose (rounding the back and “crunching” to get your knee up) repeat on the left side. Then Pull your right knee to your right elbow. Repeat on the left. Finally, cross your right knee to your left elbow. Repeat with your left knee. Continue rotating until your time is up.
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5. Sumo Squat pulses
Start with your feet wider than hips and toes pointed out at a 45 degree angle.
Beginner = Hold a sturdy object in front of you for support. Place feet wider that hips and toes out at a 54 degree angle. Lower hips down and back as you let your horse hinge forward slightly (only lower down as far as is comfortable). Keep the weight in your heels. Hold in your down position and pulse up and down about 1-2 inches squeezing your inner thighs to pulse.
Intermediate = Place feet wider that hips and toes out at a 54 degree angle. Lower hips down and back as you let your horse hinge forward slightly (only lower down as far as is comfortable). Keep the weight in your heels. Hold in your down position and pulse up and down about 1-2 inches squeezing your inner thighs to pulse.
Advanced = Place feet wider that hips and toes out at a 54 degree angle. Lower hips down and back as you let your horse hinge forward slightly (only lower down as far as is comfortable). Keep the weight in your heels. Hold in your down position and pulse up and down about 1-2 inches squeezing your inner thighs to pulse. Come up onto your toes as you raise your body 1-2 inches and sink back into the heels as you lower.
6. Power jacks
Beginner = step to right, sink into sumo squat (palms up and forearms over legs), step up to stand bringing hands overhead and meeting in the middle (like you would in a jumping jack without the jump). Then step to the left and repeat on this side.
Intermediate & Advanced = Start with feet hip with distance apart and hands overhead (palms facing each other). Jump up and bring feet wider than hips landing in a sumo squat position with your palms up and forearms over legs or reaching for the ground between your legs. Sink low and then immediately up back up to start pisition. Repeat
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7. Shoulder pushups
Beginner = Kneel on ground (knees hip width distance apart and hands slightly wider than shoulders). Push you butt up in the air (keeping knees on the ground), then bend your elbows to lower your head toward the ground. Straighten your arms to left your head away from the ground. Repeat
Intermediate = Start in a downward dog position with your feet hip width distance apart, butt high and your hands slightly wider than shoulders. Bend your elbows to lower your head toward the ground. Straighten your arms to left your head away from the ground. Repeat
Advanced = Start in a downward dog position with your feet hip width distance apart and on an elevated surface such as a bench or chair. Your butt should be high (V position) and your hands slightly wider than shoulders. Bend your elbows to lower your head toward the ground. Straighten your arms to left your head away from the ground. Repeat
Advanced:
8. Shuffle
As you shuffle your lead food should be pointing in the direction you want to travel and your following foot should be perpendicular to your lead foot.
Beginner = Stay higher in your shuffle and don’t sink as low into a squat before going back in the other direction. Shuffle two to the right and then change direction and shuffle two to the left.
Intermediate & Advanced = Sink low into your shuffle as you shuffle two to the right, sink even lower into a deep squat as you tap the ground before shuffling back two to the left. Repeat.
9. Turtle swims
Lie face up on the ground and reach away from you with your palms down. Rase your upper body (focusing on getting extension in the upper back) as you pull your elbows wide and squeeze your shoulder blades in the up position. Control the motion on the way down (using your muscles and not gravity). Repeat.
Intermediate & Advanced = Lift Shins and feet off the ground as well.
10. One leg V-Up Situp or crunch
Start lying face up on the ground reaching in opposite directions with your arms and legs. Use your core to life your body up as you raise one leg toward your nose (do not use momentum to get you up or leg gravity take you down..use you core muscles).
Beginner = left shoulder blades off ground, no more as you raise one leg. You can also place your hands lightly behind you head & neck to support your neck. Make sure to keep your grip soft and not pull on your neck.
Intermediate & Advanced = Lift entire torso up.
As with any exercise routine please consult a doctor first.