Hey there! Before I get into my workout for today, I want to take a moment to remember all of those who lost their lives in the 9/11 terrorist attack in NYC, think of those who lost someone and thank those who helped save people. I can still remember exactly where I was when news hit and I’m sure that’s the way it is for most of you reading this post today.
It’s Wednesday- woohoo! It’s also my friend, Tim’s, birthday today so I want to wish him a very happy birthday!!! I’d say this workout is for him, but he hates all my workouts (except my ab ones) 😉
Anyway! I mentioned on Monday that I did an at-home workout on Labor Day when I was home in Maine. It literally left me sore for a few days and I am still trying to figure out why. It could possibly be because I focused on each move and worked diligently throughout the motions since I was only lifting 5lb weights. When I lift heavier weights in class and on my own, I don’t think I work through the movements as well and effectively as I should; definitely something to be mindful about going forward.
With that said, here’s the workout:
I warmed up with 5 minutes of dynamic stretches and cardio before starting my 3 rounds of circuit 1. You don’t want to rush through the moves, but you want to go at a good pace where you’re keeping your heart rate up while still getting the full range of motion in each move. After 3 rounds of circuit 1, perform the cardio blast then move on to 3 rounds of circuit 2.
Couple of notes on the moves:
- Below parallel squats- you can use weights here if you want (I did), but you don’t have to. The point of the squat is to expand your range of motion and squat deeper and lower than you normally would. In other words: drop your butt and get it as close to the ground as possible!
- Incline Push-Ups- I did these against the coffee table 🙂
- Monkey Curls- I did these a while ago in one of my UXF Burn classes. You can see pictures of the move in this post (bottom right picture). The key with these is to stay in that super low “monkey” sit/squat, but to make sure you aren’t resting your hamstrings against your calves- that’s way too easy 😉
- Spiderman plank- There are multiple ways to do this, but all I want you to do is stay in a high plank and try to touch the same knee to the same elbow (right to right, left to left). Really focus on squeezing your obliques to get the knees as close to your elbows as possible!
- Front Lat Raise into Wide Row w/ Calf Raises- phew, right?! Let me break it down for you: hold light weights in either hand down by your legs. Lift up onto the balls of your feet while your lift your arms up to shoulder height out in front of you. From there, and while still balancing on the balls of your feet, squeeze your shoulder blades and pull your elbows back (like a bent over wide row, but in standing position). Straighten arms back out in front of you and lower them and your heels until you get back to the starting position. This is my new favorite move- I felt it in my back and lats fa’ dayyyssss.
Did I miss anything? Let me know if you try this- I like to know what you like these posts and that they are valuable to you- are they?!?!
Questions for you: What’s the last workout you did that left you super sore? Move that you’re currently loving?