Good morning, friends. How are you today? Did you enjoy a great weekend? Ours was filled with some friend time, sleep, lots of house work, new tables built, car washing, blog planning and no working out. Crazy, right?
Not really. I usually schedule the weekends as OFF days, unless I’m subbing, since I rarely have a day off during the week. My body is one which needs days off to stay on plan I definitely need time off as this coming week is a bit bananas. My normal class schedule, a few extra class, working extra shifts at the gym and fingers crossed fitting in my own workouts, too.
Failing to plan is planning to fail, so I’ve map out my work/workouts Sunday evening. This allows me to PLAN time for myself and to make it similar to a meeting with someone else. PSA: You and your work outs are just as important as meeting a friend for dinner or drinks.
Check out this quick, HIIT routine I created if you’re looking for something new. I posted a video *HERE* on my Instagram account if you’re more of a visual learner. You’ll need a timer, mat, wall and a stool or bench for tricep dips.
*DISCLAIMER: Honor your body if you have any injures and make sure to check with a doctor if you are unsure if you should be working out.*
There are three SETS, with decreasing number of moves. Do EACH move for :30 seconds then immediately move on to the next move in the set. Make sure you take your rest at the end of each set. If you’re just starting out try one time, those who are more advanced can repeat up to four rounds.
High Knees: Jumping of the balls of your foot, alternate raising your knees to hip height. Use your arms for momentum and brace your core for stability. If jumping hurts, alternate driving your knees up toward your chest.
Pushups: Bring your hands outside the mat, similar to plank position. Lower your chest down to your elbow height then push back up to your starting position. You can do these on your knees or against the wall.
Wall Sits: Have your back against your wall, feet in front of you. Slowly lower down to a squat keeping your back against the wall. Hold for 30 seconds.
Low Ab Raise: Lay down on your back and lift your legs straight up in the air, over your hips. Using your lower abs, lift your low back off the floor like you are trying to stamp your feet on the ceiling.
In/Out Squats: Feet underneath you with soft knees, jump the feet wide and squat down. Immediately jump back in, keeping soft knees. If you do not like the jumping, you can side step and squat down.
Plyo Lunge: Begin in a lunge position, right foot forward with both knees at 90 degrees. Front knee over front ankle, back heel lifted. As you start to stand, JUMP up in the air and switch your left foot from the back to the front, landing in a lunge position 90/90 with your knees. Continue alternating. If jumping does not feel good, alternate stepping your feet backwards to a lunge position.
Plank Jack: Start in a plank position, hands under your shoulders, flat back on your knees or toes with feet straight behind you. Jump your feet out wide, like a jumping jack, then bring them back in behind you. Core engaged, butt down. If you need just alternate taping one foot to each side.
Tricep Dips: Using a bench or a stool, sit down with your fingers behind you, facing forward, knees bent. Lift your butt off the bench and keeping your back close to the bench, bring your butt towards the floor as you bend your elbows. Straighten them to lift back up.
Side Lunges: Start with your feet together, toes forward, hands on hips. Step your right foot to the right, keeping your knee over your middle toes and setting your hips back. Step back in and repeat on the left. Core stays tight the entire time.
Squat Lifts: Heels outside your hips. Squat down, trying to get your butt to your knee line. As you rise up, come up to your toes lifting your arms up like you’re reaching to the sky. Repeat.
Push Up to Side Plank: Hands under your shoulders on knees or toes. Bring your chest down to elbow height and push back up to plank position. Bracing your core lift your right are up as you twist to your right, stopping the elbow over the shoulder. Repeat pushup then turn to the left. If you need drop the inside knee to the ground on the twist.
Jumping Jacks: Heels down as you jump and press your knees out over toes. If you don’t want to jump, you can squat low and tap side to side.
I hope you enjoy and let me know if you try it out. 3, 2, 1 get your move on!