Wednesday Warmup 3/4

Okay, so apparently I'm a huge fan of alliteration.  I love the Motivation Mondays, Fitness Fridays, etc. so I thought, why not a "Warmup Wednesday?"  Bear with me and just go with it... for those of us on the East Coast, and upper half of the U.S., we might be needing this "warmup" this morning since we just got snowed in yet. ah. gain.  I can't tell you how sick I am of the snow, but I won't complain about it here (trust me, I know you all are too).  Anyway, if you're needing a kick in the rear to get your day going and help make it through to the latter portion of the workweek, check out the kickstarter workout below!

        Right click on the image to save it to your mobile device, or click the Pin It button to pin. 


Grab a timer and a chair | let's start to move!

Squat Jacks - like jumping jacks, but do them in a squat position.

Tapping Planks - grab a chair and set it in front of you, then get in a low plank on your elbows.  Alternate reaching one arm up and tapping the seat of the chair.  Keep your core tight throughout (think of pulling your navel in toward your spine).

Tricep Pushups - lie on one side, crossing your bottom arm over your chest.  Place the hand of your top arm underneath your bottom shoulder.  Keep your legs out straight and planted on the floor.  From this position, push your upper body up off the floor.  Do one side for 30 seconds, then switch to the other side.

Jump Lunges - start in a typical lunge position, legs bent at 90˚ angles, arms straight up in the air.  Propel yourself up into the air and switch legs, landing back down in a lunge on the opposite side.  Alternate this jumping pattern, keeping arms overhead.  Trainer Tip: if this is hard on your knees, try alternating lunges without the jump.

Up & Under Planks - start in a low side plank, feet stacked, top arm raised up toward the ceiling.  From here, reach your hand down underneath you as you raise your hips.  Then reach back up toward the ceiling.  Alternate this up & under pattern for 30 seconds on one side, then switch.  Trainer Tip: if you have difficulty with this move because of shoulder pain, take some weight off by tucking your feet behind you and balancing on the sides of your knees instead of your feet.

Good luck!  I hope that gets your body moving and feeling like you can take on the rest of the week!  Stay tuned for a great Fitness Friday post this week and part 3 of my adventures around Australia!  Here's to a healthy & happy Wednesday!  And remember: one healthy choice at a time.

12 Days of Fitness Challenge: Day 10 - Jumping Jacks

Guess what!  You only have 3 days left of the Fitness Challenge!  I want you to focus.  Finish strong.  Give these last few exercises all. that. you've. GOT!  Ready??

It's back to cardio today with jumping jacks!  This post will be quick - and without a demo picture - because, let's face it, we've either known about, seen or have been doing jumping jacks ever since elementary school gym class.  That's not to say they're a great cardio workout, though!  If you're bored of the traditional JJ's, try these variations:

  • Option 1: crazy jacks - like a traditional JJ in that you're bringing your arms overhead, but instead of jumping your feet out wide, raise one knee up to waist level as you raise your arms.  When your arms come back down, bring that leg down to the ground, and switch to the other leg as you raise your arms up again.
  • Option 2: lateral criss-cross - instead of raising your arms above your head and jumping your feet out to the side, cross your arms straight out in front of you as you hop, and/or criss-cross your feet as you do so.  If you do this variation, try to alternate which arm/foot is crossed on top or in front, respectively.

What I want you to do is get through 100 jumping jacks (any type) dispersed throughout the day in whatever way you choose.  You could break it up into 4 different sets of 25 each.  You could do 50 in the morning and 50 after dinner.  You could do 10 sets of 10.  It doesn't matter!  As long as you get through 100 by the end of the day.  Remember, every healthy choice counts!

Now go get started, and have fun with it!  Do your first set right now, as you're reading this.  Get your butt out of your chair, off your couch, and move! :)  You'll feel better - I promise!  Remember to check in using the hashtag #12daysfit and let me know how you're doing.  I'd love to see some action shots on Instagram and Facebook!  If you're not on social media - no worries!  Comment on the post for today and tell me how you do.  Until tomorrow, have a healthy and happy day ahead! :)