How did yesterday go?? Good?? Good!!
Today is a little bodyweight circuit. Don’t skip the warm-up!
Warm-up #2 (Jump Ropes… or pretend you have a jump rope!)
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches
Glute Bridges x 15
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE
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Metabolic Workout– Tabata (20 seconds on, 10 seconds rest)-
Metabolic Workout– Tabata (20 seconds on, 10 seconds rest)-
(Side Note: Tabata workouts are traditionally designed to be an ALL OUT EFFORT for 20 seconds. If you’re new to exercise, take your time and get the form right. If you’re more advanced, get a move on!)
Push-ups
Mountain Climbers
Burpees
Situps
Mountain Climbers
Burpees
Situps
**Perform push-ups for 20 sec, rest 10 sec, then do Mtn. Climbers for 20 sec, rest 10 sec, then Burpees for 20 sec, rest 10 sec, then Situps for 20 sec, rest 10…. Repeat the entire thing for a total of 4 times. It should equal 8 minutes.
I also recommend you keep pen and paper nearby so that after each exercise, you can write down how many you did. It’s a great way to see how your first set compares to your fourth set. And also so we can compare to next week.**
CORE
Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice
Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice
I almost died. No, but I did almost puke. After the 1st set I had to remove burpies to prevent said pukage. Next week I strive to increase the sets of burpies I complete and increase my reps in the other exercises.
I had already started a workout program prior to you offering this 30 day challenge – it incorporates srength training also, is it ok to combine programs or would I be trying to do too much?
It depends. It depends on how many other days the other program is, what the workouts are like (upper, lower, body part splits, etc. etc) I’m not a big fan of combining programs, only b/c then you’re not sure what’s working… is it the old program? The new program? The conditioning work? Make sense?
this was brutal but fun. Jared and I did it together this am at our gym.After I was done with that, I needed to get my deadlifts in also.
Wow that was an awesome workout. Thanks again!
I enjoyed that! Can’t wait to see what awaits us tomorrow!
Thnaks Julia, yes that makes sense, my other workout is total body 4x/week; I can email you a pdf of what I’m doing so you can give me some advice…if that’s ok?
I love Tabata workouts!! thank you Julia, this was an awesome workout 🙂