LOCKED UP (and doing ok..)
It’s not the best of times… but it’s not the worst of times either. That’s why I’m here to help you stay motivated and spirited even in the messiest of spots!
First we DANCE
Cardio: DANCE
I’ll record this for you! A little harder to type out … but look for more simple dance moves in your life! It’s the start of the week and dancing really will lift our spirits high!
Arms PUNK:
Now it’s time to throw it back to a great musical era: 1990’s PUNK ROCK.
Each song is a different combination of upper body & lower body moves.
Don’t forget to warm up first to FatBoySlim: Lunges with bicep curls 40 slow. pulse arms. pulse legs. Switch legs and do hammer curls: 2nd position plié squats with over head press/lat pull downs about 60 reps. pulse arms. pulse legs: Single arm lateral and frontal raises with lateral leg pulses. 60 reps of each: Turbo Kick. Hard to explain but adding boxing punches and oblique twists. (IGtv shows demo). High boxes fast punches above head 60 reps each side and above: On your Mat. Table top with single arm narrow and wide rows. Bear plank in between. Switch arms and one more round of bear plank 60 reps/seconds each): Table top with one weight for glutes/one weight for tricep kickbacks. Single leg pulses with weight. Slow tricep rows + pulses. Switch legs. 60 reps of each: Flat Back: Chest Press to opposite toe for a crunch. Pulses with weight to each foot. 60 seconds each: Round Back: Abdominals with 1 weight overheard raises and pulses. Legs to high boat with a pulse: STRETCH
Have fun with this 30 minute Arm focused workout <3
30 minute Workout: Lower body focused day! Low impact but will have you sweating!
Jump Around
Not what you think.. But grab your JUMP ROPE.
Equipment: Jump Rope: Lay flat on the ground long ways: 4 Rounds: 45 sec WORK: 15 sec BREAK: 1 minute break in between.
WARM UP: 1-2 minutes pretend jump rope in place.
Side to Side Lateral Jumps: Squat Jump Out & In: Ski Jumps over the rope: Plank Should Taps (can alternate side planks right and left too): Football Runs front and back of rope, up and down it.
THIGH MASTER:
Equipment: Your Mat, Band, Socks.
3 rounds: 45 seconds each move or so.
Slow Leaning Lunges (with sock) & pulses: 2nd position ZIP to first with straight legs: Band Arabesque. Full range, slow lifts, pulses: “Jane Fonda” lay side ways on mat. Top leg planted on mat. Bottom leg pulses: On Mat, Band Lateral Lifts. Full range, slow tempo, pulses: On Mat, Superwoman. Single leg lift. Full range, slow tempo, pulses:
*Childs Pose & Figure Four stretch
