Wednesday Warmup 3/25

Another Wednesday is here, and that means there's another great Wednesday warmup for you here!  Get your whole body movin' and grovin' with today's workout.  Check out the details below!



Grab a chair (with a low back) and let's start to move!


Chair-Back Rainbow Kicks - stand in back of the chair so the back is right in front of you.  Lift your right leg up and over the back of the chair and immediately follow with your left leg.  Reverse that move, bringing your left leg up and over, followed by your right.  Continue alternating that pattern quickly for 20 reps (each time both legs make it over = 1 rep).

Hamstring Dips - lie down on the floor with your heels on the seat of the chair.  Lift your pelvis off the floor keeping your legs straight, arms by your side.  Raise and lower your pelvis from this position, keeping your legs as straight as you can (you should feel it in your hamstrings - behind your knees).  Do this for 10 reps.

Single-Leg Lunges - face away from the chair with one foot on the seat.  Bend the front knee down so you're in a lunge position, keeping that knee in line with your ankle (meaning, don't bend your knee too far).  Come back up to start.  Continue dipping yourself down and back up for 10 reps on one leg, then switch.

ROUND 2: CORE (x3)

Mountain Climbers (feet to chair) - these are like your regular MC's, but I want you to focus on bringing your feet all the way in to the chair legs.  Focus on using your abdominals here, and give it that little extra oomph to bring those feet in!  Continue for 1 minute.

Slow Seated In & Outs - these will be a little challenging... think of them like in & outs on the floor, but you're doing them on a chair seat instead.  Sit on the chair and lean back slightly so your upper body is angled back.  Grab the sides of the chair for balance.  Lift your legs off the floor slightly, and bring your knees to your chest.  Extend your legs back out, keeping them raised off the floor the entire time.  Do 10 reps.  Trainer Tip: the higher your feet are off the ground, the harder this move will be.

Bridge Toe Touches - get up into a bridge position (facing up to the ceiling) with your heels on the chair seat, pelvis raised, weight supported on your hands.  Your body should be in one straight line.  Lift one leg up and bring the opposite arm to meet it, touching your toes if you can.  Bring them back down to start, and immediately do the same on the other side.  Alternate that pattern for 10 reps.


Knee-to-Chest Planks - get into a high plank position with your feet on the chair seat.  From here, alternate bringing your knees in to your chest.  Do this for 20 reps (10 each leg).  Trainer Tip: if you want to decrease the intensity, drop down off the chair.  If you want to increase it, bring your knee out to the side to meet your elbow instead.

Raised Inch Worms - stay in that same high plank position with your feet on the chair seat.  From there, walk your hands in to the chair as much as you can, keeping your legs straight, and piking your body as you walk.  Hold for a second, then walk yourself back out to plank.  That's 1 rep.  Continue that pattern for 10 reps.  Trainer Tip: if this causes you wrist pain, get off the chair and drop down to a plank on your elbows on the floor.  Continue the pattern, but walk your feet in to your hands.

Incline Push Ups -  get into a push up position facing the chair, grabbing the sides so your upper body is at an incline.  Lower yourself down, thinking of bringing your chest to the chair.  Push yourself back up.  Continue the push ups for 10 reps.  Trainer Tip: you can do these from your knees if you need to, just remember to keep your spine aligned (i.e. no arched back or butt in the air).

There you have it!  Another Wednesday warmup under your belt.  I hope that helps you get motivated today!  If you're seeing this in the afternoon, remember you can always do these workouts at work, too!  Grab your desk chair (if it's not on wheels) and get movin'!  Let me know how it goes.  Until next time, have a healthy and happy day ahead!