Wednesday Warmup 4/29

Happy hump day!  (Did I really just say that? =P)  Rather, happy middle of the week, everyone.  We've made it through the dreaded Monday (and Tuesday).  Here's your workout to kickstart your day today (I know I'll be needing one!).  Try it at home, in the gym, or even outside if it's nice where you are!  Keep reading for the details on today's Wednesday Warmup workout.

 

Wednesday Warmup 4/29

Go through each round 3 times before moving onto the next, and work quickly!

ROUND 1: LOWER BODY x 3

Lunge to Straight Leg Kicks - start in a lunge on one leg, arms raised to shoulder height stretched out in front of you.  From the lunge position, rise up and kick your back leg up to meet your hands (or as high as you can get it).  Swing that same leg back, placing it back on the ground, and lowering back down into a lunge.  Repeat that motion for 15 reps on one leg, and then switch legs.  Trainer Tip: keep your front leg still - that foot doesn't come off the ground.

Lateral Step Touches - get ready to work your quads!  Get low in a wide-stance squat.  Staying in that low position throughout, step to the right with the right foot, and bring your left foot over to meet it.  Now step to the left, and bring your right foot over to meet it.  Alternate that step-touch pattern for 20 reps (remembering to stay low in a squat stance the whole time!).

Glute Bridges - lie down on your back, knees bent and feet flat on the floor, arms by your sides.  From here, keeping your shoulders planted on the ground, raise your pelvis up off the floor.  Squeeze your glutes at the top.  Lower back down to start.  That's 1 rep.  Continue for 20.

ROUND 2: ABS & CORE x 3

Hip-Touch Planks - get into a low plank position (on your elbows), and twist your hips to one side while lowering them to the floor.  Keep your abs engaged and legs as straight as you can throughout.  Return to start and immediately twist to the opposite side.  Each hip touch is 1 rep.  Continue alternating sides for 20.

Shin Presses - this one's a killer, so get ready!  Lie down on your back, opposite arm and opposite leg raised in the air.  Press your hand into your shin (or knee) and engage the abdominals.  Hold that press for 15 seconds.  Switch sides and repeat.  Do this twice on each side for 15 seconds each, totaling 1 minute.

Supine Leg Lifts - stay down on the ground on your back, this time extending both legs out straight, heels hovering over the floor (but not touching!).  Using your abs, raise your legs up so your body form an 'L' (or get them as high as you can while keeping the legs straight).  Lower them back down to hovering over the floor.  Do 10 lifts.

ROUND 3: UPPER BODY x 3

Wide-Arm Push Ups - like a regular push up but bring your hands out past shoulder width.  Do 10 push ups.  This will concentrate on using more of your pectorals (chest muscles) than a regular push up does.  Trainer Tip: remember you can drop down to your knees here, but make sure your butt stays down and spine is neutral throughout the movement.

Up-Down Planks - start in a plank on your elbows, and one arm at a time, raise yourself up to a high plank position (on your hands).  Reverse that to bring yourself back down to a low plank.  That's 1 rep.  Continue that up-down pattern for 1 minute, switching which arm leads at 30 seconds.  Trainer Tip: you can also do these from your knees.

Tricep Push Ups - 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 top arm to push your upper body off the floor.  Do 15 on one arm, then switch.

That's it for the workout today!  I hope it got you ready to tackle whatever today will bring.

Readers: chat with me!  How'd this workout go for you?  Where did you do it (gym, home, outdoors, etc.)?  Any exercises more (or less) difficult for you?  The more feedback I get on these workouts, the better the future ones will be for you, so don't be shy!