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The 150 Rep Workout

 

I have an incredible workout for you all today! It’s been a while since I’ve posted a new one. I did this last week and it kicked my booty.

150repwrkt

 

Warm-up for 10 minutes before starting this workout to prepare your body for the activity. I recommend doing a dynamic warm-up routine, but walk/run or elliptical workout followed by some dynamic upper body stretches will also work!

Perform each exercise in a row, in a circuit three times around total with no to minimal rest between sets/circuits. Be sure to stretch and cool-down for 10 minutes after the workout!

1. Get-Ups

I love this one, but still haven’t mastered keeping my hands behind my head (as you will see in my video). If you are a beginner you can try using your hands, lightly, or pull on your legs/knees as you “get up.” An alternate exercise if you are not ready for this would be “the roll up” or balance ball roll-ups to help improve your core strength.

 

2. Jump-Squat Walk-Out Push-Ups

This one is pretty straight forward. Watch your form on the squat, especially when you are jumping. Keep those knees in line with your ankles (behind your toes), heels planted then walk-out, using your core strength to come out and go down into a push-up.

 

3. Lunge & Twist

Lunging mechanics are similar to squatting in terms of keeping your knees behind your toes. Never let that knee go over or turn out or in. This one requires a lot of balance, so if you are a beginner practice the basic mechanics of a lunge, then progress to just holding a medicine ball, then add in the twist.

(I thought I had this one recorded but apparently not, but here’s how it’s done):

 

4. Straight Arm Plank to Low Arm Plank w. Knee Ins

This one is fun and brutal. I love to hate it. Try and keep good control over  your body with this one. Spread your fingers apart, keep your wrists below your shoulders in the up part, then when you lower try not to rock too much side to side (it’s hard, but that’s where the core strength comes in!) When you bring your knee to your elbow you will need to use your hips and tighten up your stomach and glute muscles to help protect your back!

 

5. Crab Toe Touches

Place hands about 3 inches behind you fingers pointed towards your rear. Squeeze your thighs and glutes and lift your hips off the ground. Beginners stay here and hold for 5 seconds, then lower, repeat up to 10 times. If you are feeling strong, hold this position and reach your foot forward and tap your toe with your opposite hand. Lower  your foot, keep your butt in the air and repeat on the other side for 10 on each side.

 

 

I hope you enjoy the workout! If you try it please check back and let me know!

PS—I am getting so excited about starting my yoga teacher training in a few weeks! Yogi’s, any tips for me as far as the business end of things???

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14 Comments

  • Reply Morgan

    I love this workout! I love how its really challenging but simple to follow! I am doing it tonight (when I have some free time and free arms!) THanks sweetie!!!!

    Oh and I am so excited for you to do the yoga, cause you know what that means, I will benefit! haha! I hpe you will post some basics on here and some things including some yoga poses etc. (I know you will!) when you get going!!! Fun!!!!

    August 29, 2012 at 10:48 am
    • Reply laury

      Thanks, girlfriend! I hope you get a chance to do it!!!

      Yes, I am so excited about yoga!!! I will definitely be sharing for the benefit of Mo 😉

      August 29, 2012 at 2:26 pm
  • Reply Lisa

    Yikes! That looks like a tough one! I may do it later this weekend if I’m not too sore from all the classes I plan on taking at my new gym 🙂
    I figure if I’m spending all this money on a membership, I should get as much out of it as I can!

    I don’t have any tips on the yoga thing–I’m pretty casual about it and just weave it into what I’m already doing with clients. I did teach a few class/series for a couple businesses, and they just paid me per class so it was pretty relaxed….the winery paid me partially in wine, which was a nice perk 🙂

    August 29, 2012 at 11:25 am
    • Reply laury

      I totally feel you! I bet those LA memberships cost an arm and a leg! I’d take advantage of everything they have to offer i I were you too!

      Casual is good. And you crack me up with the wine!

      August 29, 2012 at 2:27 pm
  • Reply The Delicate Place (@misathemeb)

    bookmarked. you know…this morning was the first time in 2 wks that i did a HIIT session…i might have to sneak this one in tomorrow 😉 i am excited to hear more about your yoga training! think about what sets you apart from other yogis and somehow incorporate that into your business model?

    August 29, 2012 at 12:20 pm
    • Reply laury

      Wow! I bet it felt good to get back!!! Let me know how you like the 150 workout

      Thanks for the tips. I think you’re onto something! Being in the business for 10 years is something that does set me apart!

      August 29, 2012 at 2:28 pm
  • Reply Keri

    Pinned it! Good luck with yoga teacher training : ) Thanks for the brussel spouts tip…As you can see, I always burn them!

    August 29, 2012 at 2:05 pm
    • Reply laury

      Haha..I like mine a little burnt! I intentionally do it a little 😉

      August 29, 2012 at 2:36 pm
  • Reply purelymichelle

    sounds like a great workout! I am horrible at get-ups, haha

    August 29, 2012 at 11:17 pm
  • Reply Mariella Lombardi

    Hi Laury,

    I’m definitely going to try the crab toe touches, it seems like a very good work-out. However, I’m sue I will have more difficulty doing it than you do.
    I like to do lots of squats lately, so you could say I’m sticking to the simpler stuff.

    August 30, 2012 at 3:10 am
  • Reply Kathleen @ KatsHealthCorner

    What a great workout! I bet you had a lot of fun putting it together. 🙂

    September 3, 2012 at 12:56 am
  • Reply Hilda

    I’m a long-time reader but never really comment, but wanted to say thanks for this one and your good work generally. I’ve often got new ideas for my exercise routine from you, but this is the first full workout from you I tried. I move often (ie once every 6 months and with just a suitcase!), so I really appreciated the fact you can do this at home with no equipment or timers needed. Done it a few times already – I’d love more like this! Also, the longer I’ve read the more I’ve come to appreciate your honesty and hard work for the blog. A pleasure to read!

    September 19, 2012 at 3:32 pm
    • Reply laury

      Hi Hilda! I am so happy to hear from you, thank you for your awesome comment! It makes me feel good to know someone is enjoying my workouts and exercise ideas. I will definitely post more like this (no timer) with readers like you in mind! Wow…you move every six months!?? It must be very interesting and exciting to see so many new places!

      I always try to just be myself when I write. Honesty & transparency are important to me. Thank you for noticing and appreciating it! Have a great night! 🙂

      September 19, 2012 at 9:19 pm
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