Today I’m happy to be posting the second edition of a new bi-weekly series you’ll find here on the blog called #lilworkoutwednesdays. Most of the workouts you can expect to see here include minimal (or no) equipment, and can be completed in a short amount of time!
The workout you see below includes three different circuits. The first one is a Tabata style with a pattern of :20 work followed by :10 rest for three exercises. Rest as needed after each group of exercises and repeat for a total of four sets. The following two circuits are to be completed three exercises at a time with 10-12 reps each, then repeated for a total of three rounds.
My favorite part about this specific workout is that all of the exercises target more than one muscle group at a time! I love getting the most “bang for my buck” with workouts, so these moves are a little more dynamic than the standard strength workouts you’d see with a few sets of dumbells.
You’ll also find little bouts of cardio to raise your heart rate throughout this one with jumping jacks, boxer sit-ups, jumps squats with reaches (grass grabbers), and movements that feature multiple components.
I created this to be able to take with you on-the-go at the park, but you can knock it out in the comfort of your own home or even a hotel room while traveling.
Now let’s get to it!
• jumping jacks
Jumping jacks are great for the entire body, including your heart and lungs. There’s no doubt in my mind that you have all done these before, so here two simple tips: your feet should land shoulder width or wider as your hands meet above your head, and keep your arms slightly bent. Complete 20 seconds, rest 10 seconds, then move onto the next exercise.
• shoulder taps
Get to a plank position and alternate bringing your hand to the opposite shoulder. Don’t let your torso twist with the movement. Lower to your knees if you need to! Alternate your left hand to the right shoulder and right hand to left shoulder until you hit a total of 20 seconds.
• squats with arm reaches
Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher than your knees. Think about getting into a position similar to a toddler picking up a toy off of the floor. Be careful not to lean your body forward, arch, or round your lower back. While squatting, reach both arms up towards the sky with your palms facing in next to your ears. Briefly pause, and then repeat for twenty seconds.
(Complete these three exercises in a Tabata format with 20 seconds of exercise followed by 10 seconds of rest. Repeat circuit for a total of 4 rounds.)
Start by standing with your feet wider than your hips.
Hinge at your hips and keep your legs as straight as possible to reach towards the ground. Slowly walk your hands out to a plank position.
Once you hit a plank, perform a push-up. Make sure to keep your core engaged and hips in line!
You can always drop to your knees to modify before the push-up and straighten them back before you get back to a plank position. From here, slowly walk your hands back in while keeping your legs straight all the way up to the starting position. This is one rep. Repeat for 10-12 reps.
• knee tuck hip bridges
(Feel free to modify to a standard floor bridge if this one is too difficult!)
Start by lying on your back with your legs bent and feet flat on the floor. Raise your right leg off of the ground and pull it into your chest. This is your starting position.
While driving through the heel of your left foot, extend your hip upward and raise your butt off of the ground. Lift as high as possible by squeezing your glute, pause, then return to the starting position.
Complete for 10-12 reps on the right, then switch legs and complete 10-12 reps on the left.
Get on the floor in a sit-up position: back and feet flat on the floor with your knees bent to a ninety-degree angle. Put your hands in front of you. This is your starting position. Tighten your glutes and hamstrings as you sit up, punch your right arm across your body so it’s in front of your left shoulder, then punch your left arm across your body so it’s in front of your right shoulder, and repeat right and left for a total of four punches. Then slowly roll back to the starting position. This is one full rep. Repeat set for 10-12 reps.
These are also called cross back lunges and target your quads and glutes. The video shows a side lunge to a curtsey lunge, which you can also choose to do.
Start with your feet hip-width apart, and your hands straight down or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible. Return to starting positing for one rep. Alternate between sides or stay on one side for 30 seconds, then switch to the other for 30 seconds.
• jump squats with reaches (grass grabbers)
Start standing with your feet wider than your shoulders. Push your hips back and lower into a sumo squat position while bringing your right arm to touch the ground right underneath you. Quickly stand up and jump your feet in together so that they land directly under your hips. (Land on the balls of your feet.) Hop your feet back out to the start position and repeat the squat and reach down again with the left arm, then back up. This is one rep. Repeat for a total of 10-12 reps.
• rainbow hip dips
Get into a plank position on your elbows and toes.
Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position and then dip your hips down to the right side.
Pause briefly, then make a “rainbow” arch with your hips to go back center and then dip down to the left side. Typically, you want to keep your hips down in a plank position, but this one is a “rainbow” variation
You can always drop your knees to modify.
I hope you enjoy this workout if you give it a try! And if you have any suggestions for a specific type of workout for the next #workoutwednesday, please let me know what you’d like to see in the comments section below.
See you back here later this week for a Friday Favorites catch up on what we’ve been up to around New York City!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines.