Home Workout!
Circuit 1: Repeat 3 times
Quick Feet (50x each leg)
Find a step in your house or outside on your front porch! Up-up-down-down as fast as you can!
Reverse Fly (10-15x with Light weight)
Engage and squeeze your shoulder blades. Very important: do not engage your upper traps/or neck. If you feel it in your neck, use lighter weights or no weight at all. This a mid trap exercise…visualize your upper mid back doing all the work and squeeze your blades! This is a great one for improving posture and strengthening your back!
Russian Twist (20X)
Remember shoulders back and neck tucked in. You can take your feet off the ground for a challenge, otherwise you can take your heels down to the mat for a modification.
Circuit 2: Repeat 3 times
Pop Squats (30X)
Start with feet together. Jump out into a sumo squat touching one hand down to the ground. You can modify this with a good ol’ fashion sumo squat!
Mountain Climbers (60X)
Hands below the shoulders and belly button drawn in. Knees go straight up to the chest. I also love to take my knees across my chest rather than directly up… it adds variety and challenge.
Side Plank (20X Each side)
Elbow under the shoulder. Body in a nice straight line. Hip dips down and up. Feel free to use a weight in your free hand.
Circuit 3: Repeat 3 times
Jump Rope (100X)
You do not need a rope for this one! Use an imaginary jump rope if you don’t have one. Don’t like jumping? High knees!
Push Ups (15-20X)
Sorry about my hoodie being in the way! It was very cold this morning! :) Tuck that pelvis under, keep that chin tucked, draw in the belly button for a tight core, squeeze the shoulder blades… and take those elbows out to a 45 degree angle. SOOOO MUCH TO THINK ABOUT!
fire hydrants (40X each side)
Start with arms under shoulders and knees under hips. kick your leg out to a 45 degree angle while your knee is bent at 90 degrees. And as always… try it with a band if you have one!