Hey everyone! Happy President’s Day! I didn’t have today off as a holiday, but I took it off because I was in dire need of a little break! Last week was killer so it’s nice to know this week will be a little easier:)
I wanted to share with you a workout that I taught a couple of times last week (don’t worry, at different gyms!). Both times I taught it, I remembered why the workout is so killer: 2 min HIIT cardio drills in between strength and abs. The glares I got were awesome. Athena, the format of this is similar to this workout that you posted a while ago.
I had my sister take photo’s of me doing the moves since some of them aren’t as common. This workout is intense, so mind your body and take rests and modify when/if you need to.
3-2-1 Strength, Cardio, Core Workout
Each strength move is performed for 3 minutes (usually 1 minute on each side and then 1 minute of a combined move), cardio is performed for 2 minutes (2 exercises performed in 30 second increments) and the core workout is performed for 1 minute. Choose weights and modifications as you see fit- I want you to challenge yourself, but I also want you to be safe and mindful of your body!
Here are some pictures of the moves- let me know if these help!
1. 1-legged squat with rotation:
Bend from the leg/knee and not just at the waste!
Rise to stand and extend the weight over the opposite shoulder
2. Plank Rotation- Here is the starting position and one rotation:
3. Lunge with bicep curl into shoulder press:
Final part of this move is to perform a shoulder press (so while holding in this balance position, extend your arm up).
4. V-Sits- regular and modified
5. Plank w/row to tricep extension-full plank position and knee plank position:
6. Plank with knee to elbow:
7. Calf and frontal raise & side leg and arm raise:
8. Spiderman push-ups:
9. Bridged Chest Press and weighted hip extension:
If you have any other questions on moves, let me know… this post was getting a bit long and I am not sure how much to post/not post, so feedback is welcomed!
Let me know if you try this workout!
I am so happy I took today off because I would NOT have wanted to have driven back to MA yesterday in the weather we had. I made a Butternut Squash, Kale and Goat Cheese lasagna and hope to post that recipe tonight so be on the lookout!
Question for you: What are your plans today? Favorite thing to make for dinner? Let me know if you try this workout!
Loved the pictures! Nice looking environment too–cozy-looking workout room!
Mom
haha the house does look nice in the pics, huh?
looks like a great one, and I always love workouts you can do in the comfort of home, too. love the pictures!
p.s. this makes me want to go to your house and be in maine RIGHT NOW!
Aww, thanks Mere! It was like hot working out since I was right in front of the stove, haha but yes, I love being able to get a good workout in the comfort of my (or my parents) home!
Somehow going to 2/7 classes you taught I still managed to miss this awesome workout soooo I’ll try it on my own…perhaps on Saturday March 3rd, when I’m sadly lost and confused at 9am
Keep posting workouts and it will be like virtual Monique is still teaching! I totally understand you need to take that class out though-it’s too much even if you’re not working out while teaching! We’ll miss you though!
Haha, I taught this when I subbed for Kate at Cenral last Wednesday, but we have done it in TBC @ Allston, too! And yes, I have loads of workouts to post, and you know what the moves are since you’ve done a lot of them, so it will be a great workout even on your own!
People were still talking about that last night! I wish I had made it! Stupid traffic and parking in Cambridge.
Aw, they were?! That’s great to hear!
gave this a try while working from home! great workout!
any suggestions on improving balance on the one-legged squats to extension?
Well, John, in order to increase balance, you need to increase your core strength! Planks are the best for that!
^like
hahaha oh planks