Summer, Sun, Friends and Fun...! That my friends usually equates to fatty foods, drinks and a few more calories than we normally consume during a regular week.
THAT'S what life is about!
BALANCE!!!
So lets get to work and not worry about what we did or didnt do this past weekend. Let todays workout allow you to feel good about yourself and let the rest of the week ONLY get better because of it!
Todays moves:
1) Volleyball block squat jump
2) Table or Couch Plyo push up
3) Dumbbell or band alternating row
4) Twisting mountain climbers from plank position
Interval Times:
:30 seconds workout/:30 seconds recovery
If you're still kinda new to this type of training. NO worries...be patient.
:40 seconds workout/:20 seconds recovery
If you're ready to step it up a notch
Number of Circuits:
Do ALL the above moves in the proper sequence 3 TIMES for a total of TWELVE minutes.
At the end of that time YOU SHOULD BE SPENT!
Remember to keep pen and paper NEARBY to log your successes! A couple weeks from now you can pull up and do one of these older workouts and blow your old scores away!!!.
Move Descriptions:
Volleyball Block Jump Squat -
Set up your feet with heels shoulder width apart and your toes at 11 and 1 o'clock. Drop your butt BACK and Down till fingers touch ground. Then jump upward and bring both hands above head as if you are trying to block a volleyball. Land softly bending your knees and fingers BACK to ground. KEEP GOING!
Table or Couch Plyo Pushup -
Place hands at edge of a couch or table, shoulder width apart, with your body in a pushup position...EITHER on toes or "girl style" on knees. Slowly lower upper body to couch then FIRE upward so entire body AS WELL AS HANDS come off of surface. Control your "landing" and again KEEP GOING!
Dumbell or Resistance Band Alternating Row -
With a pair of 5 to 8lb dumbbell's (1litre water bottles would work for some) or a band secured under couch or table leg. Put feet close together, bend forward at waist to 45 degrees and bend your knees with hands extended in front of you as if you were about to dive in pool - band should be tight. Begin by quickly bring right arm back in a rowing motion...return to start...then row with left hand. Alternate back and forth for duration and lets get to our last move.
Twisting Mountain Climbers from Plank Position -
Plop down on mat in pushup style position...feet wide...BUT forearms flat on ground instead of on hands. Begin by pulling your RIGHT knee QUICKLY toward LEFT elbow then return to start and rock the left knee to right elbow. Alternate sides quickly but keeping mid-section strong and squeezing your obliques (sides) as knees approach elbows.
Alright...suck it up and lets get back to the top move!!!
Enough reading...LETS DO THIS!
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