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.
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!
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???