Home Workout!
3 Circuits - 5 exercises in each
go through Each Circuit 3x
circuit #1
1.) squat THRUSTer (20x)
Start in a plank position. Jump into a low wide squat with your elbows in between your knees. From there squat up into standing position. Jump back into your plank and do it again!
2.) RDL with bicep curl into overhead press (Russian Dead Lift) (15-20X)
Standing on one leg, bend your knee very slightly. With your belly button drawn in and your shoulder blades retracted, slowly bend over keeping your body straight as a board. Neck should also be in line with your spine. As you come up begin your bicep curl into overhead press.
3.) Push up with Medicine ball (10-20X)
With one hand on the ball, perform a push up. Roll the ball over keeping yourself from tilting those hip. Core should be tight! Then, perform the push up on the other side.
4.) suicides
Take yourself outside! Start at the corner and sprint 1/4 of the way down the block and back. Then sprint 1/2 way down the block and back, then all the way to the end of the corner and back.
5.) T’s and I’s on the floor (15x T’s & 15x i’s)
In superman position, take your arms out to the side making a ‘T’ shape with your body. Thumbs should be up. Squeeze your scapula and pulse up, isolating the shoulder blades as much as possible. Then, take your arms to your side, now making an “I” with your body. Palms should be down. Squeeze the shoulder blades as the arms pulse up.
circuit #2
1.) Plank Jumping Lunges
2. Wall sit (1 minute)
Sit at a 90 degree angle against a wall with your feet pointed straight out and your knees over your laces. Hold your dumbbells and do a bicep curl out to a 45 degree angle. This targets a different part of the bicep.
3.) Quick feet (60X each foot)
Find a step! You know the drill. Step up-up down-down. That’s one rep!
4.) Tricep dip (20X)
5.) Plank with a twist (20X)
In your plank, bring your left arm straight up to the side as you twist to the left. Repeat on the right side.
circuit #3
1.) Tuck jump with a knee slap (16-20X)
Jump vertically up in the air tucking your feet back…give your knees a nice slap while you’re up there!
2.) Curtsy lunge with lateral arm raise (30X)
Curtsy back into a lunge and raise those arms up to the side as you come up. Knee should go directly down to the floor and hover just an inch off the ground.
3.) Fire Hydrant kick outs (20X)
Hands are under your shoulders and knees are under your hips. Kick that leg out to the side and feel a nice burn in the glutes!
4.) toe taps (50X)
Get creative and use whatever you need to tap those toes! Yes, this is a fine bottle of whiskey that I better not break! Lol!