Wednesday Warmup 3/11

Here's another Wednesday warmup for you!  I missed the boat with the Motivation Monday this week, so I hope this more challenging workout makes up for it!  Remember you can pin these workouts to a Pinterest board or repost them to any social media site to spread the love!  Enjoy!

Click the "PIN IT" Button to pin the image, or right click and hit "save as" to save to your mobile device.


Complete each round 3x through, then move onto the next


Pushups - I think you all have these down by now.  Remember, you can drop down to your knees for an easier modification if you need to.

Tricep Dips - find a sturdy chair or bench, put your hands on the edge and legs out straight (or bent at a 90˚ angle).  Dip yourself down as low as you can, working the backs of your arms.

Alternating Side Planks - from a full plank position (on your hands), alternate lifting one arm up to the ceiling while turning your head and body with it.  You can stack your feet on top of each other as you turn (harder) or leave them planted on the floor (easier).  Trainer Tip: for an easier time on your shoulders, drop the plank position to your elbows.


Side Lunges - start standing, and step out to the right, lowering yourself down into a side lunge position (all the weight should be on your right leg, and your left leg should be relatively straight).   Push yourself back up to start, bringing your feet back together.  Complete all reps on one leg before switching sides.

Sumo Squats - like a regular squat, but widen your stance so your feet are a little wider than hip width and turn your feet outward slightly.  Squat down as low as you can, keeping your back flat (think of sticking your butt out).  Come back up to start.  Keep that squat form going.

Reverse Lunges - also known as step-back lunges.  Start in a standing position, and step backward into a lunge.  Remember to keep your front knee in line with your ankle and if you can, bend those legs until you reach a 90˚ angle.  Step back up to standing.  You can either alternate legs as you go, or complete all reps on one leg before switching.

ROUND 3 (x3): CORE

Slow Bicycles - lie down on your back, hands lightly behind your head.  Bring your legs up off the floor.  Alternate touching opposite elbow to opposite knee.  Think of pedaling your feet as you switch your legs, and try to keep your shoulder blades off the floor the entire time.  A lot of times bicycles are done quickly, but I want you to try to slow them down.  Count 2 seconds between each switch.

V-up Hold - sounds just like what it is: try to form a "V" with your body as best you can, keeping your arms overhead (i.e. angled with your upper body, not touching your feet).  Hold this position for 20 seconds.  Trainer Tip: if you have lower back issues, or if it starts to get sore, place your hands underneath it for support.

Low Plank - get into a plank position on your elbows and concentrate on holding it steady and strong.  Think about bringing your belly button in toward your spine; keep your spine neutral from head to toe (or rather, from head to tail bone).  Trainer Tip: I want to emphasize proper form over duration here - so only do this for as long as you can hold the plank with proper form.  If you feel yourself start to sag in the middle, or your shoulders are giving in, stop.

Enjoy the workout today!  Get your friends, your family, and even your coworkers involved with this workout today!  I hope this gets your heart rate up a bit and your muscles working to energize you for the day ahead!  Let me know how it goes, too.  You can get in touch with me using the social media links to the right of this post (or at the bottom if you're on a mobile device), or feel free to leave a comment here on the blog!  Can't wait to hear how it goes. :)