Don’t forget your timer and homemade weights!
Warm Up with a three minute jog or stair climb.
Cardio
Speed Skaters
Start with feet together and, pushing off with the left, jump to the right, landing on the right foot. Immediately take another lateral jump to the left. Keep jumping from side to side, keeping the jumps low to the floor and swinging the arms to add intensity. Jump as fast and far as you can each time, repeating for 1 minute.
Verpees
Stand with your feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, then jump forward again and stand up. Repeat this for two 30 second intervals, with a 10 second break in between.
Warm Up with a three minute jog or stair climb.
Cardio
Speed Skaters
Start with feet together and, pushing off with the left, jump to the right, landing on the right foot. Immediately take another lateral jump to the left. Keep jumping from side to side, keeping the jumps low to the floor and swinging the arms to add intensity. Jump as fast and far as you can each time, repeating for 1 minute.
Verpees
Stand with your feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, then jump forward again and stand up. Repeat this for two 30 second intervals, with a 10 second break in between.
Hot Cross Buns
Use tape to place four markers on the floor, in a cross shape. On one foot hop to hit each dot, forming a “T”. Hop on the right foot to complete one “T” (forward, backward, side to side), then hop on the left foot to complete another “T” and finish by using both feet to make a “T”. Repeat for 60 seconds with as much accuracy as you can muster.
Use tape to place four markers on the floor, in a cross shape. On one foot hop to hit each dot, forming a “T”. Hop on the right foot to complete one “T” (forward, backward, side to side), then hop on the left foot to complete another “T” and finish by using both feet to make a “T”. Repeat for 60 seconds with as much accuracy as you can muster.
Fire Feet
Fire Feet, one minute. Squat down, feet hip width distance apart. For 30-45 seconds, pretend that your feet are on fire and you have to stamp them out. Move the entire foot up and down, as fast as you can, while staying in a squat position. Check out Work Out one for pictures of this exercise if it is unfamiliar to you.
Fire Feet, one minute. Squat down, feet hip width distance apart. For 30-45 seconds, pretend that your feet are on fire and you have to stamp them out. Move the entire foot up and down, as fast as you can, while staying in a squat position. Check out Work Out one for pictures of this exercise if it is unfamiliar to you.
Lunge Kick
This is another heart rate riser, so you will want to do it fairly quickly. From a standing position, lunge backward onto your right foot. Without stopping to stand, kick your foot forward, with your foot flexed (toes pointed back at your face). Lead with your knee, and then kick as high as is reasonable. Hold onto something if you need help keeping your balance, but this will also work your stabilizer (core) muscles if you don’t; pull your belly button in tight towards your back. 30 seconds on the right, 30 seconds on the left. Repeat two more times.
This is another heart rate riser, so you will want to do it fairly quickly. From a standing position, lunge backward onto your right foot. Without stopping to stand, kick your foot forward, with your foot flexed (toes pointed back at your face). Lead with your knee, and then kick as high as is reasonable. Hold onto something if you need help keeping your balance, but this will also work your stabilizer (core) muscles if you don’t; pull your belly button in tight towards your back. 30 seconds on the right, 30 seconds on the left. Repeat two more times.
Repeat:
Speed Skaters
Squat Thrust
Hot Cross Buns
Fire Feet
Lunge Kick
You can do it!
Really want to burn some calories? Repeat it one more time!
Next cardio move? Turn on the radio and dance. No waltzes here, ladies and gentleman. Turn on a hard rock station, put in a booty shake tape or crank up The Doors, just don’t forget to pull your belly button in. Not going to dance? Then get outta here. Literally. Hit the road. Tie up your running shoes and don’t come back for 15 minutes.
Ready? Set? Dance!
Strength Training
Many of the cardio exercises were also strength training exercises, so the strength training routine today will be short.
Oblique Twists
Pushup position, bring opposite knee to opposite elbow. Pull belly button in tight. Repeat on opposite side. Works entire core, chest, back, biceps and triceps.
Strength Training
Many of the cardio exercises were also strength training exercises, so the strength training routine today will be short.
Oblique Twists
Pushup position, bring opposite knee to opposite elbow. Pull belly button in tight. Repeat on opposite side. Works entire core, chest, back, biceps and triceps.
Side Plank
Start in a Plank position. Lower one knee if you need to, and rotate your body so that you are balancing on just one hand and one knee or foot. Pull your belly button in and hold this for five deep breaths. Repeat it on the other side.
Bicep Curls with Weights- fill your make at home weights(link) to a challenging level. Hold them next to your side as you stand with one foot in front of the other, or a small lunge. As you exhale bend your arms at the elbows and bring the weights to chest height. As you inhale, lower them back to start. Repeat this for three sets of 10.
Triceps Press with Weights-Stand in a mini lunge for stabilization and pull your belly button in. Take one make at home weight back behind your head, with your elbow pointing toward the ceiling. As you exhale raise the weight until your arm is fully extended and as you inhale, return to start. Three sets of 10, please.
Stretch it out!
Here are the minimums. Add more as you see fit.
Calf Stretch-place the toes against a firm 90 degree surface and hold.
Fold forward to stretch quads and the back of your legs. Reach for your toes or the floor.
Hamstring stretch-reach behind you, as you bend the knee to bring your foot up by your gluts, and grasp your foot or sock. Keep your knee pointed straight down to the ground.
Chest Opener to stretch chest and arms. You can also do this while you are in your foward fold.
Upward Facing Dog to stretch abs-Lay on the ground, placing hands underneath shoulders and push chest up off of the ground leaving hips on the ground.
Good Job!!
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