This week's workout is a 5-4-3-2-1. It is simple in the fact that you only need a stopwatch. It was challenging but I feel great now.
I am going to break it down section by section to help you understand the exercises and get the most out of the workout. I will post pictures of each exercise this afternoon. Hopefully. Until then, you can google any of the exercises and see pictures and videos explaining each one.
5 min
I did the at home exercises because Bo was still sleeping.
I replaced high knees with step ups on my porch steps.
High knees-bring your knees waist high one at a time while either jogging forward or jogging in place. It was a little too noisy to do in my living room this morning.
Step ups- use any step, higher is more challenging. I do alternating steps, Right Up, Left Up, Right Down, Left Down and then switch to Left Up, Right Up, Left Down, Right Down
Jumping Jacks-jump feet out and bring hands together over your head.
Front kicks-bring your knee up to your waist, kick your leg out, bring your knee back in, and then put your foot down. It's like a karate kick to the front instead of the side. I do ten with each leg and then start over until the minute is up.
4 min
Lunges- step forward with one leg and lower your hips until both your knees are bent at about 90 degrees. If you can't go all the way to 90 degrees, go as far as you can. Your front knee should be above your ankle, not pushed over your toes. Make sure your back knee does not touch the floor. Keep your weight on your heels as you push back up. Do not put you hands on your knees. I like to keep mine at my waist. I did 10 with my right leg forward, 10 with my left, and then started again until my minute was up.
Mountain Climbers-begin in a push-up position. Bring one knee up under your hip. Explosively switch positions so that the other knee is under and the knee that was in front is now straight. Continue quickly switching until time is up. This was the hardest one for me. If you get tired, stop for 5 seconds, catch your breath and start again.
3 min
Push ups- Do regular or modified push ups. Go down as far as you can until your elbows are bent at 90 degrees. You can do modified push ups on your knees. Try to keep your back straight, butt down, and get those 90 degree elbows.
Tricep dips-Use your couch or a stationary chair. Sit on the edge. Slide your butt off the front with your legs extended in front of you. Hands on the couch, palms down, and fingers pointing toward feet. Slowly bend your elbows until they reach 90 degrees. Then push back up.
2 min
Squats- Start with feet shoulder width apart, bend until your knees are at about 90 degrees. Keep your butt down and weight on your heels. It should feel like you are sitting in a chair. If you can't go all the way to 90 go as far as you can. The more you do them the easier it will be.
Jump Squats-Do a regular squat and then jump up. Land back in squat position. I also switched these out for side squats.
Side Squat-Start with feet together, step out with one leg and bend into a squat, Stand up and bring legs together. Do 10 leading with each leg. Keep switching until your time runs out.
1 min
Plank-Get into push up position.You can keep your hands down or lower onto your elbows. Keep back straight and abs tight. You can also lower onto your knees if balancing on your feet is too difficult. Try to maintain a straight body and keep your butt down.
It is OK to take breaks in between sections. Try not to stop for longer than a minute. You don't want your muscles to tighten up. The longer you stop for, the harder it will be to continue. It will feel difficult and your body will be tired and sore but it will get easier.
Don't forget to stretch when you are finished!
I hope you try this workout and like it. I am doing this workout too. I struggled through it this morning but am looking forward to going at it again on Wednesday. I would love to hear your feedback.
Stay tuned for an AB workout for Tuesday and Thursday.
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