A Monday Morning Workout You Can Do Any Day

I woke up sore this morning. I love that. It reminds me that I worked hard yesterday. And typically I am sore on Tuesdays so that must mean my Monday morning class is effective. It is a build, repeat format of cardio/strength one minute intervals. After the first 2 minutes, you add on another exercise, then repeat all three, and add on again, then repeat those four and add on again, etc. Here is a version of what I teach on Mondays - you can use a timer set for 1 minute repeats or 50 seconds of work followed by 10 seconds of rest for at least 26 rounds. (Sometimes the 10 seconds of rest means you work harder during the working phase so it can be a good trade off.) You will need 1-2 sets of hand weights - I usually recommend a light set (for overhead shoulder work) and heavier set (for triceps and biceps) but you can get by with just one set also.

1. Alternate high knees with jogging in place (cardio - no weights): for the high knees, lean back very slightly and pull in abs, pump bent arms and really lift your knees. When jogging, lift heels behind you and reach and pull hands up over head and back down. Counting every time your right foot touches the floor, do ten high knees then ten jog/reaches and repeat until time is up.
2. Squats with overhead lifts and squat jumps: using a hand weight in each hand and hands close together, sit back into a squat and reach weights towards floor, pull weight in towards body and then up overhead (hands still together) as you stand out of squat. After 8 squats with overhead lifts, squat down and place weights on floor and do 4 squat jumps. On the last one, squat down and pick weights back up to continue squats with overhead lifts. Repeat until time is up.

1. Alternate high knees with jogging in place (cardio - no weights)
2. Squats with overhead lifts and squat jumps
3. Side lunge with triceps kickback: step wide out to one side and sink into that leg to hold a static side leg lunge (one leg bent low with hips to the back, the other leg straight; toes, knees, hips of both legs pointing straight ahead). Tip forward from hips, and lift elbows behind you with shoulders to elbows parallel to the floor. With hand weights, bend and extend arms in triceps kickbacks. Half way through time, step out to the other side in a static side lunge on the other leg and continue triceps kickbacks until time is up.


1. Alternate high knees with jogging in place (cardio - no weights)
2. Squats with overhead lifts and squat jumps
3. Side lunge with triceps kickback
4. Touch downs (cardio - no weights): Tipping from hips, reach down towards floor with one hand while bending the opposite knee. The other leg is extended out to the side. Quickly change feet in a little leap and reach towards floor with the other hand .This should really get your heart rate up. Repeat until time is up.


1. Alternate high knees with jogging in place (cardio - no weights)
2. Squats with overhead lifts and squat jumps
3. Side lunge with triceps kickback
4. Touch downs (cardio - no weights)
5. Static lunge with bicep curls: take a big step forward, roll back heel off the floor and sink down into a forward lunge with both knees at about 90 degrees. With hand weights, bend and extend elbows in a bicep curl. Don't let elbows sneak behind you or rest on the body. You can do hammer curls or palms up, or alternate between the two while staying low into the lunge. At the halfway point, switch legs and lunge on the other, continue biceps curls.


1. Alternate high knees with jogging in place (cardio - no weights)
2. Squats with overhead lifts and squat jumps
3. Side lunge with triceps kickback
4. Touch downs (cardio - no weights)
5. Static lunge with bicep curls
6. Plie's with torso twists: with very wide feet and toes pointed out, bend knees and sit into plie position - knees should be over ankles not toes. Pull shoulder blades back and keep chest open and abs in. With hand weights, open arms out into goal post position (elbows at shoulder height, palms forward), alternately rotate torso to side in a twist like you are looking over your shoulder and then forward again while keeping hips squared and staying low in the plie, then twist to the side to look over the other shoulder and then forward again  Continue twisting side to side in low plie until time is up.


1. Alternate high knees with jogging in place (cardio - no weights)
2. Squats with overhead lifts and squat jumps
3. Side lunge with triceps kickback
4. Touch downs (cardio - no weights)
5. Static lunge with bicep curls
6. Plie's with torso twist


Done!! That was a 26 minute workout. For my class, we have a 5 minute warm up, run through the whole series one more time, and then hit the floor for push ups and planks to make a 45 minute class.

Hopefully you will get to feel a little sore the day after.

 :)