This week’s workout is nice and simple. Do the listed exercises as many times as you can in 40 minutes! You are shooting for at least 3x through. If you are exceptionally quick, or use lighter weights, you may get through it 4 or 5 times! Play some good music, set the timer, and get to it! I never regret getting up and working out! (Okay, except for when I injure myself…but those are my own fault).
30 Goblet Squats: Perform a squat while holding a weight in two hands in front of your chest, as if the weight was a goblet you were about to drink from (video here).
20 Exercise Ball Push-ups: Start in plank position with your shins resting on top of an exercise ball. (If you don’t have a ball, try putting your feet up on a stair, bench, couch, etc). Complete 20 push-ups without allowing your legs to fall off of the ball. It’s a nice balance challenge!
10 Bicep Curls: Holding light to medium weights in each hand, let the arms hang down to each side. With palms facing forward, bending at the elbow, curl the weights up to your shoulders, then lower back down (video here).
30 Medicine Ball Crunch: Laying down on the floor, hold a medicine ball or weight high above your chest with straight arms. Maintaining your high, straight arms, lift the shoulder blades off of the ground, then lower back down (video here).
20 Squat Jumps: Perform a squat, then when you straighten your legs, jump into the air. As you land, bend your knees fully into your squat (video here).
10 pull-ups or Triceps Push-ups: Hanging from a bar, pull yourself up until your chin is level with the bar, then lower back down. You can modify by jumping to give yourself a head start. Or, use a bench or an exercise band for leverage. OR, if you don’t have a bar, do a narrow, triceps push-up by putting your hands directly under your shoulders and keeping your elbows next to you waistline as you push-up.
30 Wide Rows: With a straight back, lean slightly forward, hinging from the hips. Keep the knees slightly bent. Holding a weight in each hand, with palms facing back, bring the arms out to the side, leading with bent elbows (video here, but be careful not to jerk your movements).
20 Exercise Ball Hamstring Curls: Laying on your back, put your heels on top of an exercise ball. Lift your glutes and bend your knees while rolling the ball closer to you. Then, roll the ball (with your feet) back to the starting position (video here).
10 V Push-ups: Start in downward facing dog position (bend at hips to put hands on the ground with the legs staying straight). Then, bend the arms and do a push-up keeping the hips high. (video here – it’s a super low quality video, but shows the move well).
30 Plyo Lunges: Stand in a lunge with one foot front and other foot behind. Jump up and switch legs in the air to land in a lunge with the opposite foot front (video here).
I hope you have some fun with this one!!!
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