This week we are working compound exercises. Adding the reach to the side lunge will make it harder and challenge our balance. That high pull added to the sumo squat means the whole body gets involved. Three rounds.
jacks | 30 |
bench press | 20 |
side lunge with reach | 10 |
| |
sumo squat to high pull | 30 |
flies | 20 |
goblet pour | 10 |
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mountain climbers | 30 |
rows | 20 |
femur arcs | 10 |
This workout has a few exercises that target our less-used back muscles. This is good for posture and balance! Three rounds.
1 arm clean and press | 30 |
rows | 20 |
reverse fly | 10 |
| |
(jump) squats | 30 |
skullcrushers | 20 |
pushups | 10 |
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kb alt arm swing | 30 |
deadlift | 20 |
chest lift | 10 |
We’re switching things up with a shorter circuit today. Plus burpees. Sorry/not sorry. Four rounds, or as many as we have time for.
1 min cardio | |
| |
suitcase swings | 30 |
bench press | 20 |
burpees | 10 |
flies | 20 |
plank jacks | 30 |
V sit press | 10 |
We are doing some extra arm work this week, so your deltoids might want to have words with me tomorrow. Three rounds.
jacks | 30 |
bench press | 20 |
lateral raise | 10 |
| |
woodchoppers | 30 |
kickbacks | 20 |
goblet pour | 10 |
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squat raise | 30 |
flies | 20 |
plank | 10 |
This week we’re working on core and balance with our whole body work! Three rounds.
step up to balance | 30 |
(lunge) to curl to overhead | 20 |
truck driver | 10 |
| |
kb swings | 30 |
kb twist | 20 |
kb 8s | 10 |
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squat to leg lift | 30 |
rows | 20 |
brains | 10 |
Welcome to the new year! We have a pretty comprehensive whole body workout to get us back in gear. Three rounds.
mountain climbers | 30 |
flies | 20 |
pushup renegade rows | 10 |
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push press | 30 |
deadlifts | 20 |
YTA | 10 |
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leg kicks | 30 |
bench press | 20 |
pretty princesses | 10 |
For Christmas, we’re doing a workout game. The only equipment required is a deck of cards, although it is handy to have an exercise ball or a yoga block for the pretty princesses and those of you who want to make things harder on yourselves may want some light weights to hold for the squats and punches.
This game can be played alone or with a friend.
One turn involves turning over a card and doing the exercise that matches the suit (see chart below) the number of times that is on the card. So, for example, turning over the three of clubs would mean doing three pretty princesses. Face cards can either be counted as ten, or jacks can be 11, queens 12, and kings 13.
Continue as long as time and energy allow!
(This is a good way to wear out any kids you happen to have lying around!)
Cardio Poker | |
Suit | Exercise |
Hearts | squats/jump squats |
Diamonds | lunge punches |
Clubs | pretty princesses |
Spades | pushups |
Yes, I know that next Monday is actual Christmas, but I’m not working then. So we’re doing the 12 days of Christmas workout this week.
For those of you who have not yet tried it out, here is how it works. We begin doing one push press. Day one is over! Then, we start day two, on which we do two goblet squats and one push press. We continue on until we have completed all twelve days.
It is ok to rest as needed, but we try to rest between the days rather than stopping in the middle.
Yes, I know that this adds up to 42 burpees by the time we are done. I am not your true love after all.
Merry Christmas.
1 push press |
2 goblet squats |
3 Overhead press |
4 1 leg squats each leg |
5 deadlifts |
6 burpees |
7 pushups |
8 renegade rows |
9 mountain climbers |
10 jump lunges |
11 kb swings |
12 plyojacks |
We are keeping the back of our bodies strong and working on balance this week. Four rounds.
1 min cardio | |
| |
suitcase swings | 30 |
1 leg squat | 10 |
bench press | 20 |
woodchoppers | 30 |
deadlift | 20 |
pretty princesses | 10 |
I am enjoying the shorter circuits right now. This one should get the whole body working!. Four rounds.
1 min cardio | |
| |
step ups or high knees | 30 |
renegade rows | 10 |
flies | 20 |
kb alternate arm swing | 30 |
Arnold press | 10 |
oblique crunch | 10 |
We have a few things that work laterally today, some changes of direction, and some one-sided work, all of which adds up to a bunch of work on core and balance. Three rounds.
squat to leg lift | 30 |
flies | 20 |
1 leg deadlift | 10 |
| |
lateral bound/side lunge | 30 |
bench press | 20 |
reverse fly | 10 |
| |
jacks | 30 |
curls | 20 |
V sit press | 10 |
We are working in several planes today. This is good for our global mobility and it’s practical because real life can come at us from all directions! Three rounds.
step ups | 30 |
skullcrushers | 20 |
curls | 10 |
| |
woodchoppers | 30 |
deadlifts | 20 |
lateral raise | 10 |
| |
plank jacks | 30 |
renegade row | 20 |
chest lift | 10 |
By now, our usual format should feel fresh again! Our friends the compound exercises are keeping us moving and building up our metabolisms. Three rounds!
kb swings | 30 |
kb twists | 20 |
kb 8s | 10 |
| |
leg kicks | 30 |
rows | 20 |
pushups | 10 |
| |
push press | 30 |
kickbacks | 20 |
femur arcs | 10 |
