Clear your mind, write out your schedule for the week, try something new, and get your heart rate up each day with something small. There’s no better way to start a week. It’s time to smash our goals for the week and to start it off with the perfect blood pumping, endorphin producing workout! Let’s push ourselves this week by going from a full-body HIIT workout last week, to a full-body weighted workout this week. We are going to combine all different movements and variations from the past weeks to have an intense full body workout. You know the drill: grab your music, head outside, and enjoy the sun while getting your workout in! Let’s get started, but don’t forget to do your stretches and warm up!
Circuit 1:
Reverse Lunge
Three sets of 15 for each legStanding straight up, bring one leg back and bend your kneesKnees should be at a 90 degree angleBring leg back to starting position and repeat
Ski Jumps
Three sets of 15 for each legStart with one leg forward and knee bent in a 90 degree angleYour other leg will be behind it but further out to the side (straight)Then from the starting position, jump off your bent leg to the other sideYou will land on your opposite foot—the one that was straight—and bend it to a 90 degree angleThe other foot will be behind and to the side like in the starting positionSimultaneously repeating jumping from one foot to the other
Kick Backs
Three sets of 15 for each legStanding up straight, slightly bend your knees and backPlace your hands on a wall or pole in front of you—your neck and back should be alignedKick one leg straight back and up Squeeze your butt and then release your leg back downRepeat
Crab Walks
Three sets of 20 for each legBend your knees with your chest facing forward and your legs shoulder width apartDepending on whether you want to target your glutes more, you will go into a deeper squatThen in the squatting position, you will walk side-to-side
Elevated Heel Squat
Three sets of 15Find a somewhat elevated surface—a brick, tile, weights, a small step, etc—and place your heels on itYour feet should be angledWith your legs together and chest facing forward, squat down and upTry to have your squat go as low as possible
Split Leg Squat
Three sets of 15 each legFind a knee-hight elevated surface:bench, chair, step, etc Place on foot on the elevated surface with toes facing downStep away from the surface so you have enough room to bend your kneesHave your chest face forward with weights on the side of your bodyBend both legs down.our knee that is not on the elevated surface should be at a 90 degree angleOne leg should be at a 90 degree angle while the other leg is completely bent was drawn back towards the elevated surfaceCome back up and repeat with the other legIt is like a lunge but with one leg elevated
Circuit 2:
Fire Hydrants
Three sets of 15 each legStraight with your hands and knees on the groundWith or without a resistance band, lift one knee off the ground and bring it up towards your sidePicture how a boy dog pees
– Bring back down and repeat for each side
Chest Press into Narrow Chest Press
Three sets of 15Lay on the floor and with your feet on the ground, knees bentWeight already in your hands, place your arms in 90 degree angles and in a straight line with each otherWith your knuckles up, push the weights up towards the sky while simultaneously inward towards your chest The inner side of the weights should touchThen bring weights back down in starting position and turn your wrists and thumbs toward your faceBring the weights in together and push up from thereThen bring the weights back to your chest in starting position and repeat
Hip Thrusts
Three sets of 20Place your shoulder blades slightly above the elevated surfaceDraw your butt back;your feet should be slightly wider than shoulder width apart with knees bentDo not extend your body too far out, but also not too close to your chestYou want to be able to have your back be straight without your butt hitting the groundPlace your weights on the abdominal hip area and push your back towards the elevated surfaceOnce in this position, you will squeeze and pull your butt up. Act as if your squeezing and tucking your butt forward and in
– Hold for three seconds and then release to starting position
Your head and shoulders should stay in the same position the entire time
Bent Over Tricep Extensions
Three sets of 15
Slightly bend your knees and backBring your weight next to your chestFrom there, them straight backYour arm should be relatively straight and squeeze your tricepThen bring your weight back next to your chest
Dumbbell Hammer into Bicep Curls
Three sets of 15Begin with your weight in both hands to the side of your bodyCurl straight up with knuckle facing awayWhen you bring your curl back down simultaneously shift hand positionYour palms will be facing up with your weight and once again curl your weightKeep repeating, going back from one to the other simultaneously
Finisher:
Plank
One-minute planks for 3 setsCan do forearm planks or extended arm planksPlace forearms or hands on the floorEngage your core and your back should be level Lower back should not be super high up or caved in creating a slope
Heel Touches
Three sets of 20 reps each sideLay on the floor Place your feet on the ground and close to your buttWith your hands to your sides, slide one hand to your foot and repeat on the other side
Mountain Climbers
Three sets of 20 reps each legPlace hands on the groundStarting position is like a plankMake sure your back is straight and engage your coreBring one foot towards your chest and then back down to starting positionThen simultaneously bring your other foot towards your chest and repeat
Plank Walk Outs
Three sets of 10Start in the plank position with your hands on the groundEngage your core and your back should be levelShoulder width apart, lift one hand up and place it farther away and repeat on the other sideThen once again lift and place one hand father away and repeat on the other sideYou should be lower to the ground and your body length should be longerOnce you are in this position do the following steps in reverseYou should end up in starting position:90 degree angle of arm to back
I know that day-by-day, quarantine is tending to get harder and the news of the pandemic is constantly changing, but do not let it get in the way of your goals no matter how small or big they are. You have power over how quarantine will affect you mentally and physically. Keep pushing. We are in this together.