Happy HumpDay, Workout Wednesday

Happy HumpDay, Workout Wednesday

The WARM UP:

2 rounds:

2 min skipping / or jog on spot

1 min jumping jacks

10 squats /10 alternating reverse lunges

45 sec plank

5 push ups

10 ankle rolls clockwise / 10 counter clockwise

**Perform 5-8 reps per movement in the workout to ensure you are comfortable with each one.

The WORKOUT:

**REPEAT THESE TWO CIRCUITS TWICE, C1 then C2, rest and repeat!

FOR A TOTAL WORKOUT TIME OF: 24 MINUTES**

Using phone, set  6 minutes descending timer.

Circuit 1:

In 6 minutes complete as many around of you can of..

5x Burpees  {Drop all the way down to ground, and jump back up!}

{INT move for burpee: combine movements in photos #2+ #3, staying in plank, hop legs in and out }

{BEG move : hold plank count to 20 , #3 PHOTO!}

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10x Sumo Jump squats  {stand with feet wider than shoulder distance apart, feet slightly turned out, feet inline with knees, chest up knees out, squat down, press off heels  & jump up! Always keeping feet in wide position, squeeze bum as you jump!}

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15x Sumo squats {BEG: 8-10 Reps} {same as last move, just no jump!stand with feet wider than shoulder distance apart, feet slightly turned out, feet inline with knees, chest up, knees out} Weight always in heels=  work the booty.

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— REST 60 – 90 SECONDS —

NOW MOVE ONTO CIRCUIT 2!

Circuit 2:

In 6 minutes complete as many rounds as you can of..

20x Step ups {10 each leg} {INT-ADV: add 10-15 lbs dumbbells in each hand}

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20x Alternating Reverse Lunges {10 per leg}

{Legs 90 degrees, chest up,  drive through heel front heel, as you stand tall,  squeeze bum, abs tight} 

{BEG:  no weight, INT-ADV: add 10-15 or even 20  lbs dumbbells in each hand}

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24x Crossover mountain climbers {12 per leg} {Shoulders directly over hands, abs tight, cross knee to opposite elbow = obliques=tight , toned waist !}

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NOTE & Trainers Tip: this photos is an ADVANCED modification with feet elevated. Make sure lower back is NOT sagging, shoulders over hands. For BEG-INT please perform on floor without feet elevated.

 

–REST 60-90 SEC —

REPEAT C1 +C2 AGAIN 🙂

 

**NOTE Trainers Tip:  listen to your body, only go through the workout 1 round if needed

This is quick, challenging, and fun.

Designed for all women on the go, and all levels of fitness!

LOVE 

Mich

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