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This is the workout we did the night before last and someone very near and dear to me is STILL sore this morning and coming up with all kinds of excuses as to why we need to take a few nights off. Either this someone very near and dear to me really needs to workout more or It must be a good one.
It does require a couple of hand weights or a weighted ball (or even some 1/2 gallon milk jugs filled with water - improvise if you must!!) Some of the moves are really challenging and others, not so much. That's kind of the point. The timer app is set for 12 rounds of 50 seconds of work followed by 10 seconds of rest. As always, take a break anytime you need to.
1. Weighted swing squat: standing with feet in squat position, holding hand weights or weighted ball. Sit back into squat while swinging weight toward floor. As you stand out of squat, squeezing bum on the way up, swing weight toward ceiling but not over head, only go as high as is comfortable for shoulders. Arms are long and extended the whole time. Repeat.
2. Weighted left cross/chop lunge: big step forward with left foot, roll up off right heel, weights or ball in both hands, arms extended out in front shoulder height. As you lower into a lunge, cross/ chop/ row the weight toward left hip rotating torso slightly without leaning forward. As you push up out of lunge, weight returns to extended arms in front. Repeat.
3. Weighted right cross/chop lunge: big step forward with right foot, roll up off left heel, weights or weighted ball in both hands, arms extended out in front shoulder height. As you lower into a lunge, cross/ chop/ row the weight toward right hip rotating torso slightly without leaning forward. As you push up out of lunge, weight returns to extended arms in front. Repeat.
4. Clean and press: standing with wide feet, weights or weighted ball in both hands and arms extended downward, sit back into squat and reach weight toward floor, as you stand out of squat, bend elbows and bring weight close to chest and then press up over head with extended arms. (Unlike the swinging weighted squats in which arms are extended the whole time, during the clean and press, arms extend at the bottom and top of the move but elbows bend and weight is close to the body during the middle of the move.) Repeat.
5. Push ups: you know the drill, on knees or toes; tight butt, tight gut. Do as many as you can with good form during the 50 seconds.
6. Triceps dips: seated in firm chair, hands close to sides holding onto front edge of chair seat, extend legs away and then slide bum off the chair seat and tighten abs. Leading with tailbone, bend elbows and lower body toward floor then straighten elbows. Repeat.
7. Alt 10 plank jacks/ 10 mountain climbers: in plank position, alternate between 10 jumping jack feet and 10 mountain climbers. Keep abs pulled in hard and weight over hands as much as possible.
8. Star Abs: Lying flat on back with arms and legs extended out, alternately lift long extended leg and opposite extended arm and try to touch shoe laces. Head and one shoulder blade comes off the floor on each reach. Repeat.
9. Spiderman push ups: plank position with tight abs. As you bring one knee toward matching elbow, bend elbows to complete a push up, then other side. These are tough. If you can't complete a full push up, just bend elbows partially or leave out the push up and just alternate the knees to elbows.
10. Weighted torso tips: standing with feet about shoulder width apart and a weight in each hand by your sides, lean to one side while sliding the weight down the outside of your thigh and then back to standing. Alternate sides. Be sure to pull abs in and bend only sideways, not forward.
11. Wacky jacks: arms out like goal posts, lift one extended leg out to side and bend torso toward that leg, than lift the other and bend the other way. These are like pendulum swings but really use your obliques as you bend from side to side.
12. Biceps Curls: standing with feet under hips, abs drawn in, alternate between hammer curls (palms in) and regular (palms up).