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.

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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!

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. 

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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?

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!

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WEDNESDAY WARMUP 3/25

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

ROUND 1: LOWER BODY (x3)

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.

ROUND 3: UPPER BODY (x3)

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!