Work it out

Easy to do work outs, no equipment required!


30 Minute Cardio:

  • 15 minute run/jog
  • 3 sets of
    • 10 burpies
    • 50 mountain climbers
    • 10 knee tucks
  • 3 sets of
    • 15 squat jumps
    • 15 froggers
    • 30 seconds of high knees
  • cool down

10 Minute Abs:

  • 3 sets of
    • 1-minute plank
    • 50 Russian twists
    • 25 suitcases
  • 3 sets of
    • 30-second side plank (L)
    • 30-second side plank (R)
    • V-ups
  • Cool down:
    • upward dog
    • cat-cow

Yoga Core:


 

The side plank/star: hold on both sides for as long as possible

*Modification* keep your top leg down and go on to your forearm instead of your hand. Gradually work your way up to this pose.

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The Boat: hold for as long as possible

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The Bridge: hold for as long as possibleWIN_20170616_103803

 

Low Plank: hold for as long as possibleWIN_20170616_103829

 

High plank: hold for as long as possibleWIN_20170616_103846

 

Upward facing dog:WIN_20170616_104317

 

The cobra: The difference between this one and the upward facing dog is that you are holding your body up with your hands and the tops of your feet. Notice how there is space between my legs and the floor. WIN_20170616_104431


Body Weight Strength 

  • 3 sets of:
    • 10 Bulgarian Split squats (with 5 second hold at the bottom) right leg
    • 10 Bulgarian split squats (with 5 second hold at the bottom) left leg
    • 15 squat jumps
  • 2 sets of 15-20 push ups
  • 3 sets of:
    • 10-15 tricep dips
    • 10-15 down dog push ups
    • 20 inch worms
  • 2 sets of 20 split jumps

 

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