Wednesday, July 1, 2015

#WorkoutWednesday

Welcome back to #WorkoutWednesday! This weekend is a BIG holiday weekend-- Independence Day. That means lots of fun and food. What better way to head into a weekend of indulgences than by getting a good workout in? 

On #WorkoutWednesday I plan to show you, step-by-step, the workout I will be performing. It will include the modifications I use-- but obviously adjust as necessary for your own body. I did not invent these moves. A quick Google search for "strength training" or "body weight exercises" will find you most of the moves I will be showcasing. I am not a doctor of certified trainer (yet!). Just a person who loves living a fit and healthy lifestyle, and wants to share what I do with all of my wonderful readers :)

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I will be doing each set based on time.

45 sec ON / 10 sec REST

Today's Workout!

Each set will be repeated x3 for a total of 34-ish minutes. If 45 sec is too much, drop it back to 30 sec. Let's begin!

Curtsy Squat w/ Lateral Lift


Start by standing with feet hip width apart and hands on hips. Cross your left leg behind your body towards the right (inner thighs should touch). Keeping your toes pointing forward bend your right knee approximately 90 deg. Push back up into starting position, but instead of placing your left foot back on the floor, raise your leg out to the side as high as you can without shifting your hips. Your right leg should remain straight and knee soft. Return to starting position. Switch sides and repeat.  

Zippers


Start by standing straight with feet hip width apart. Hold weights straight down in front of your body with your wrists facing inwards. Pull weights up simultaneously until parallel with shoulders. Release back down and repeat.

Russian Twist


Can be done with or without weights.

From a seated position, bend your knees, lean back and engage your ab muscles. If using a weight,  hold it close to your body as you twist to the left, back to the center, then to the right. Keep your abs engaged for the duration. You can lean back further or left your legs off the ground for more of a challenge.

Dumbbell Dead Lift


Start by standing with feet shoulder width apart. Hold a pair of weights in front of you with your palms facing your thighs. Keep your core right and your back flat as you push your butt back and bend forward at the hips. Knees will bend slightly as you lower the weights toward your shins. When you feel a stretch in your hamstrings, pause and slowly reverse, squeeze your glutes as you return to your starting position. Repeat.

Front / Lateral Raises


Start by standing with legs slightly apart. Your arms should be along your sides holding the weights with wrists facing inwards. Raise your arms out from your body to the sides. Stop at approximately shoulder height and lower your arms back to your sides. Raise your arms directly out in front of your body. Stop at approximately shoulder height and lower your arms back to your sides. Repeat.  

Boats


Sit with your knees bent and feet flat on the floor. Place a small ball between your knees to engage your hips flexors. Hold your hands out toward your legs. Lean back while engaging your abs and extending your arms straight out. Raise your feet off the ground to form a 90 deg angle. Breath as your hold this position. For more of a challenge you can keep your legs straight bringing your body in a V-shape. 

Squat


Can be done with or without weights. If using weights, choose a slightly heavier one than you would use for your upper body.

Start by standing with feet shoulder width apart. If you are using weights hold them at your sides. Squat down as far as you can go, then push yourself back to standing. Repeat.

Do not let your knee jut out past your toes.

Tricep Dips


Tricep dips could be done using steps, a chair, or even the floor. Position yourself in such a way that you are holding your body up while your legs are bent at a 90 deg angle. Your Arms should be directly along side your body. Slowly lower yourself using your tricep muscles. Push back up and repeat. If it gets too difficult to push yourself back up, you can hold your body weight up instead.

Jack Plank


From a straight arm plank position, keep your body stationary as you jump your legs out then back in. If jumping your legs is too difficult you can step one leg out at a time, then back in one at a time.

Lunges



Start by standing with feet together. Step your right foot out and lower knee to form a 90 deg angle with the ground. Push yourself back up and into the original position. Repeat with the left side. To add a challenge, you can hold weights.

Bicep Curls


Start by standing with feet together and arms at your sides holding the weights. Your arms should be facing open. Curl arms upward keeping bicep muscles engaged. Lower back down and repeat.

Forearm Plank


From a push-up position bend your arms and rest your forearms on the ground. Keep your back flat and core engaged. Hold position.
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Always remember quality over quantity. It's better for your body to perform the move correctly for a shorter amount of time than to compromise your form. 

Thanks for sticking with me! 

Now it's your turn! What is your favorite #WorkoutWednesday move?

♥AK

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all photos were taken with GoPro HERO3 Silver


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