Hey all! I Hope you all have been enjoying your summer! With that being said, I know it is SUMMER and everyone is busy trying to fit everything in. For this week’s WOW, I have a workout you can do quickly to get all the body parts moving, blood flowing and your heart pumping before you spend the day doing fun summer activities. You will only need a few items to get this workout started!
Things you will need:
- Jump rope
- Kettle bell
- Plate (If you don’t have a plate you can use the kettle bell for weighted sit ups and toe touches!)
For our warm up were going to start with three rounds:
- 20 Jumping jacks
- 10 KB Swings– Your kettle bell swings should be hinging at the hips. You should have an explosive pop, this will help drive the kettle bell forward.
- 10 Push-ups– This can be done on your toes or knees.
Now that we are warmed up, we are going to move into a 5 round work effort. There are eight movements. You will work through them at a steady pace that you can maintain for all 5 rounds.
- 10 Goblet squats– For these you want to hold the kettle bell in front of your chest, make sure your feet are hip width apart if not a little wider and you knees are tracking in line with your feet and not going over your toes.
- 30 second Plank– Make sure your engaging your core and your glutes.
- 10 Weighted sit-ups– You can use your kettle bell for these,just hold on either side of the ball.
- Place the bottoms of your feet together so you don’t use your hip flexor, keep the kettle bell above your head
- Rise up into a sit-up position bringing your head between both elbows.
- 30 mountain climbers- Start in a push up position and bring your left foot up between your hands then quickly switch with the right.
- 10 Kettlebell swings
- 30 Flutter kicks- For the flutter kicks you want to lay on your back with your hands underneath your lower back lift your head up and flutter your feet up and down. You can make it more challenging by bringing your feel closer to the ground. We have 10 push-ups, again you can do this on your knees or your toes
- 30 Jump ropes
To finish, we have 5 rounds of emom (Every Minute on the Minute). This is my new favorite core crusher I was recently shown! It’s structured slightly different then a regular emom, normally you do whatever the exercise is and have the rest of the minute to recover. However, this time it will be slightly different. You will start by doing 10 sit ups and the beginning of each minute- when you’re done with those you are going to do another exercise for the rest of the minute. The sequence of rounds is as following:
- 10 sit-ups, then…
- Russian twist for the rest of the minute. Sit on the floor in sit up position, holding your kettle bell with both hands in front of your chest. Lean back about 45 degrees, making sure to keep your spine straight! Lift your feet off the ground and rotate your kettle bell to either side looking at the kettle bell as it touches the floor. If your back is hurting put your feet back on the ground.
- 10 sit-ups, then….
- Toe Touches– laying on your back raise yourlegs to the sky, reach your hands up to touch your toes, if you want to use a lighter kettle bell or have a dumbbell you can hold it in your hands and reach it up to your toes.
- 10 sit-ups, then…
- Superman’s– lay on your stomach with your hands in front of you. Simultaneously raise your arms, legs and chest off the floor using your lower back and glutes.
- 10 sit-ups, then…
- EO’s– Lying on your back with your arms and legs tucked in your going to lift your shoulders and move them slight to the left fallow with your hips.
- 10 sit- ups, then…
- Plank Hops– Get in a plank positions and then jump both feet out and back in.
Well guys, THAT’S IT! I hope you all enjoyed this workout and get out and enjoy summer! See you in the gym.
Warm up x3
20 jumping Jacks
10 kb swings
10 push ups
5 Rounds
10 kb goblet squats
30 sec plank
10 weighted sit-ups
30 mountain climbers
10 kb swings
30 flutter kicks
10 push ups
30 jump rope
5 round emom (every minute on the minute)
10 sit ups
Russian Twistst
10 sit ups
Toe touches
10 sit ups
Supper man
10 sit ups
Eos
10 sit ups
Plank
