Wednesday Warmup 4/22: Cardio + Strength Total Body Workout

The Wednesday Warmup workout is back this week!  Sorry it took a hiatus for a while there.  I don't know about you, but lately I've been having trouble getting up out of bed and feeling energized.  I'm usually not a morning workout person either, but sometimes a good stretch and a few exercises can jumpstart a good day.  That's my hope for this workout today!  Keep reading for details of the exercises and what to do. 

 

Wednesday Warmup 4/22

Set your timer for 10 minutes, and complete as many rounds as possible.

Tricep Push Ups (Strength - Arms) - lie on your side, with your bottom arm crossed over your chest, and top arm over it with the hand placed on the floor.  Use that arm to push your upper body off the floor.  Do 25 on one arm, then switch.

Jumping Jacks (Cardio) - you know these. :)  Trainer Tip: If you have trouble with lateral (side to side) movements causing knee pain, do another cardio-based exercises here like jogging in place, high knees, etc.

Squat/Pulse (Strength - Legs/Glutes) - do 5 full squats, keeping your chest up and gaze forward.  After 5 full squats, go down halfway and pulse the legs in that position for 5 reps.  Repeat that sequence 3 times for a total of 15 each.

Elbow-to-Knee Marches (Cardio) - stand with feet hip-width apart, hands behind head, elbows out.  Quickly march in place touching the opposite elbow to opposite knee.  Alternate sides as quick as you can for 40 reps, making sure to stay upright as much as possible.  Trainer Tip: bring your knee up to meet your elbow while still standing instead of bending at the waist to bring the two together.

Bicycle Knee Presses (Strength - Core) - similar to regular bicycles, but instead of bringing your elbow to meet your knee, take your hand and press into your knee engaging your abdominal muscles more.  Hold the press for a second or two, and then do the same thing on the other side.  Alternate that pattern quickly for 20 reps.

Mountain Climbers (Cardio) - start standing, and bend down, placing your hands on the floor.  Jump back into a plank.  From here, alternate "running" your legs in this plank position (bringing your knees into your chest quickly) for 10.  Then reverse the move, jumping your feet back up to your hands, and standing/jumping up.  That's 1 rep.  Continue that for 5 reps total.

That's your warmup for this Wednesday - let me know how it goes!  And, as always, happy mid-week everyone!

How are you spending your Wednesday?  What are you looking forward to today?