Arms and Abs

This workout focuses on the arms, while also engaging your core for a great combination workout. For each exercise, focus on tightening your core as you are doing the exercises.

Complete 3 sets, resting 1-2 minutes in between sets.

Plank Press (10 reps/side)
Kneeling Triceps (15 reps)
Half Burpee to Upright Row (10 reps)
Walkout Plank to Push-up (10 reps)
Triceps Press + Knee Tuck  (12 reps)

Plank Press (10 reps/side) – Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width. Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down. Extend right arm forward (press), then reverse back to bent elbow. Repeat press motion (not lowering weight) for all reps, then repeat with the other arm. Try to keep your hips square to the ground, using your core to hold a steady plank. If you don’t have dumbbells, or this is too difficult, complete the same movement without weights.

plank-press


Kneeling Triceps (15 reps) – Begin kneeling on all fours on the ground. Position your hands directly under your shoulders, and bring your knees together under your hips. Next, bend both elbows and lower them to the floor, keeping your abs braced in tight and your back straight (Cat Bow). Press your body back up to your start position. Be careful not to rock your weight forward and back during the movement and use your arms to press yourself back up to start.

Plank-Up-1024


Half Burpee to Upright Row (10 reps) – Have weight in front of you on the ground (sandbag, barbell, or 2 dumbbells). Drop down to and jump feet back to plank then hop feet back forward (half burpee). Grab the weight upon standing in an overhand grip and raise it up to your chest. Lower and drop back to the floor and repeat. For an added challenge, hold the dumbbells throughout (see pic).

Plank-to-Upright-Row_Featured


Walkout Plank to Push-up (10 reps) – Start standing. Lower your hands to the floor as close to your feet as possible and walk your hands out until you are in plank position. Lower down into a push-up (drop to your knees first, if needed). Push back up to plank and walk your hands back toward your feet and come back up to standing. Repeat. Keep your legs straight and abs engaged throughout.

walkplank


Triceps Press + Knee Tuck  (12 reps)
– Lie faceup with knees bent 90 degrees and feet off the ground, holding a dumbbell in each hand with arms extended up over shoulders, palms in. Bend elbows, bringing dumbbells behind head, as you extend your legs out in front of you, keeping them elevated. Bring your knees to your chest as you straighten your arms back to start, and repeat. You can also do this using a barbell.

tricepknee

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Pyramid Workout

This is a high-rep, challenging workout. Throw this into your workout from time to time for an intense training session. You will complete 20 repetitions of each movement. Then, you will complete 19 repetitions of each movement. Then, 18,17,16 and so on until you complete 5 reps of each movement. After you complete that set of 5 reps for each exercise, you are done.

The goal is to finish this workout in the fastest time possible while maintaining perfect technique on every movement. If you have to go a bit slower to achieve that technique, that is completely fine.

If you’re a beginner, or don’t want as intense of a workout, start at 15 reps and work your way down to 5. Rest only when needed – trying to maintain a steady elevated heart rate.

There are 3 exercises – do 20 reps of each in a row, and then do 19 reps of each and so on doing one less rep of each each round. The workout will be complete when you finish 5 reps of each.

  1. Sandbag Swing/Kettle Bell Swing/Dumbbell Swing
  2. Weighted Squat Pulse
  3. Overhead Press

IMG_0274 IMG_0275 Kettlebell Swing

sbswin sbswing2 Sandbag Swing

IMG_0340 IMG_0322 Weighted Squat Pulse

IMG_0328 IMG_0329 Overhead Press

If you don’t have a sandbag you can use dumbbells or a barbell for both the weighted squat pulses and overhead press. For the squat pulses, try to stay in as low of a squat as possible for all pulse reps. You can also do these without weight if needed.

With the swings, make sure to use your hips and core to swing the weight forward and up. You can also use a dumbbell, holding it on end with both hands. This is a great total body workout in itself.

Feel free to create your own pyramid workout with a variety of exercises (i.e. pushups, squat jumps, jump lunges, burpees, ect).

Holiday Gut and Glute Workout

Happy Holidays everyone! This workout will target those areas that get hit the hardest during the holiday season…with all those christmas goodies – your gut and your butt!

Complete 3 sets of these exercises, resting about 30 seconds-1 minute between moves. Start with a 5-10 minute warm-up of your choice. Be sure to keep your core engaged during ALL of these exercises.

Rocking Plank (30 reps) – Start in elbow plank with your feet together. Keeping your abs engaged rock forward and then back on your toes (1 rep). This will work your core and your legs.

Hip-Taps

Hip Thrust (12 reps) – This is one of my favorite glute exercises. Begin seated on the ground with a bench, chair or stability ball behind you. Place a weight of your choice on your lap and lean against the bench/ball. Lift your hips off of the ground and position feet such that your shins are in line with your ankles, and only your upper back is on the bench or ball. Then, thrust your hips up vertically— your shoulder blades and feet should be supporting your weight. Slowly lower and repeat.. I use either 2-10lb dumbbells or a barbell. You can also do this without any weight

Fit Fast Booty Blast - A 30-minute butt-shaping workout!

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Kettlebell/Sandbag Swings (15 reps) – This will not only work your glutes, but it will also engage your core as well. I use either a kettlebell or a sandbag….both are great! Begin with legs about shoulder-width, grasping the weight with both hands. Push glutes back, bend forward at the hips and let your arms swing backward through legs. Then drive hips forward to swing kettlebell to shoulder height. Your body should be in a straight line at the top of the swing. The power for the swing should come from your glutes, and keep your core engaged throughout. You can also use a dumbbell for this and hold it with both hands on one end.

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Good Mornings (12 reps) – Another one of my faves – it’s more of a hamstring exercise, but it will work the entire back of your legs/butt. Position a sandbag or barbell on back of shoulders and grasp the sides. You can also do this holding a dumbbell on top of each shoulder. Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat. Begin with very light weight and add additional weight gradually to allow your body to adapt. Throughout lift keep back and knees straight and do not lower weight beyond a mild stretch through hamstrings. Full range of motion will depend on your flexibility.

IMG_0354    IMG_0357

Windmills (12 reps) – Lay on your back with your arms straight out to the sides and your legs extended straight up over your hips. Keeping your lower back on the ground slowly lower your legs down and to the side – as far as you can go while keeping your lower back to the floor. Use your core to lift your legs back up, and then drop them to the other side (1 rep). This should be a slow and controlled movement – the slower your lift and lower your legs, the more strength you use from your core. (Cat buddy is optional!)

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Extended Leg Lizards (10 reps/side) – This exercise will work your glutes and core at once. Come into plank with your hands on a bosu or ugi ball, or you can do these with your hands on the ground. Using an unstable surface increases engagement and strength of your core. Lift your right leg straight up to engage your glute, then bring your knee up to your right elbow, crunching your obliques. Your leg should be bent out to the side and parallel to the ground. Straighten your leg back behind you and lower it slightly, but keep it from touching the ground. Lift it again and repeat. Complete all reps and then switch legs. Your glutes AND core should be engaged the entire time.

plank  repplank

Trouble Zone Workouts (SheNOW Fitness Challenge) – Week 1

For the month of December I will be doing 4 workouts per week, each focusing on a trouble zone. These will involve more weight than the HIIT workouts. If you find yourself without any weights to use, modify the workouts or do a different move that focuses on the same area we are working for that day. HIIT workouts helped you burn the fat, now we are going to put on some muscle!

DAY 1 – Biceps and Triceps

Complete 3 sets – Rest 1-2 minutes between

Floating Curl (20 reps)
Triceps Push-up (10 reps)
Triceps Kickback (12 reps/arm)
Hammer Curl and Punch (12 reps/arm)
Triceps Dips (10 reps)

Floating Curl (20 reps) – For this exercise you will use a light weight. Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward. Lift arms straight up to chest level in front of you. This will be your starting point. Leaving arms at chest level, curl both weights to your shoulders. Extend arms straight out, keeping arms at chest level and repeat. Do not lower your arms until you complete all reps.

Triceps Push-up (10 reps) – Place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly lower body to the ground. Pause then press back up to start. Be sure to keep core engaged and your elbows pointing back (this is how the triceps are engaged.) If needed, you can lower to your knees, but still maintain the same movement with your arms.

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Triceps Kickback (12 reps/arm) – Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders facing forward. Bend elbow to draw weight to rib cage, straighten arm behind you keeping your arm close to your body. Pause for 1 count then lower arm to start. Complete all reps and then switch sides.

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Hammer Curl and Punch (12 reps/arm) -Stand upright holding a dumbbell in each hand with a neutral grip (palms facing in). Your head should be in a neutral position and your knees slightly bent and your core tight. Contract your biceps to raise one dumbbell toward your shoulders, keeping your elbows next to your body and palm still facing in. From your shoulder, punch the arm out and across center of your body at chest height, rotating your wrist so that your palm faces down. Retract arm back and reverse the hammer curl back down. Repeat with the other arm. (I couldn’t find a pic with both moves in one, so I have a pic of each movement.)

hammercurl  cross_punch

(Hammer Curl)                                                      (Cross Punch)

Triceps Dips (10 reps) – Sit with your hips off the edge of a bench or chair, arms extended, chest up and legs straight. Keeping your torso upright, lower your body by bending your elbows back until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position and repeat. If needed, bend your knees 90 degrees but be sure that you’re pushing yourself up with your arms.

IMG_0358 IMG_0360

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DAY 2 – Hamstrings and Glutes

Complete 3 sets – Rest 2 mins in between

Weighted Bridge (15 reps)
Pogo Hops (12 reps/leg)
Romanian Deadlift (15 reps)
Curtsy Kick (12 reps/leg)

Weighted Bridge (15 reps) – Lay on the floor with knees bent and feet flat, holding 2 dumbbells at your hips or a barbell. Lift hips up into a bridge, hold for a count then slowly lower. Touch butt to ground and then lift again. If you do not have weights, you can do this without.

weightedglutebridge


Pogo Hops (12 reps/leg) –
We’ve seen this one before – it’s one of my faves! Stand on one leg, arms reached above your head. Lower your hands down next to your feet, remaining on one leg. Come up and hop on your standing leg, and repeat balancing on one leg throughout. Complete reps and then switch legs.

pogo

Romanian Deadlift (15 reps) – Stand with your feet shoulder-width apart, holding a pair of dumbbells or a bar at mid-thigh level with a wide, overhand grip. Keeping your back flat and shoulders back, bend at the hips and knees to lower the bar to your shins. Pause, then extend your knees and hips to return to standing.

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Curtsy Kick (12 reps/leg) – Step back and to the left with your right leg, into a curtsy lunge. Come up and kick your right leg out to the side. Lower back into a curtsy lunge and repeat. Complete all reps then repeat with left leg.

curtsykick

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DAY 3 – Core

4 sets – Rest 1 min between

Heel Taps (25 reps)
Side Plank Dip (12 reps/side)
Spiderman Planks (20 reps)
Toe Touch Crunch (20 reps)

Heel Taps (25 reps) – Lay on your back with knees bent and feet flat, arms at your sides. Crunch up slightly and reach your left hand to your leg heel, then right hand to the right heel. Continue back and forth while keeping your shoulders off the ground.

heeltouch
Side Plank Dip (12 reps/side) –
Start in side plank on your right arm, with free arm straight up over shoulder. Drop the right hip down to ground, then lift to return to side plank. Complete reps then switch sides.

sideplank   dip


Spiderman Planks (20 reps) – Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower back to start. (1 rep). Repeat to the left and continue alternating sides. To add challenge, balance hands on a bosu or ugi ball.

plank    IMG_0208 - Copy


Toe Touch Crunch (20 reps) – Lay with legs straight over hips, arms raised straight up. Crunch and touch fingers to toes (short movement).

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DAY 4 – Quads and Calves

3 sets – Rest 2 mins between

Sissy Squat (12 reps)
Three Way Calf Raise (20 reps/move)
Lunge Kick (10 reps/leg)
Squat to Calf Raise (12 reps)

Sissy Squat (12 reps) – Stand with feet hip-width apart with right side next to a chair, right hand holding seat back. Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.) Return to standing on toes and repeat.

sissysquat


Three Way Calf Raise (20 reps/move)
– Stand with balls of feet on a step, heels hanging over edge, hands on hips. Turn toes inward and lift heels high, then lower them slightly below level of step (repeat for 20 reps). Next, turn toes out 45 degrees; raise and lower for 20 reps. With toes forward, stand on left leg only, bending right leg behind you; do 20 reps then repeat 20 reps on right leg. (80 reps total!)


Lunge Kick (10 reps/leg) – Step back your right leg into a lunge. Come up and kick your right leg forward and straight, leading with your heal. Lower back into a lunge and repeat.  Complete all reps then switch legs.

lungekick


Squat to Calf Raise (12 reps)
– Stand tall and hold a weight up against your chest (medicine ball, kettlebell, dumbbell, etc) feet shoulder width apart. Drop your glutes down so that your thighs become parallel with the floor. Then come back up to the starting position and lift your heels up and place all your weight on the balls of your feet. Squeeze at the top, flexing the calf. Release back down to start position and repeat. You can also do this without weight.

 

SheNOW Fitness Challenge – Week 4

We’re kicking the cardio up a notch this week – I’m sure we could all use an extra calorie burn after our Thanksgiving feasts! For this week’s workouts you will be performing a cardio exercise for every other exercise. Pacing yourself will be key to surviving these workouts, but still be sure to push yourself!

DAY 1

30 seconds work – 10 seconds rest

2 sets ( 20 rounds)

Skipping/Jump Rope

Pogo Hops (right)

Skipping/Jump Rope

Pogo Hops (left)

Skipping/Jump Rope

10 Mountain Climbers + Push-up

Skipping/Jump Rope

Stationary Lunge (right)

Skipping/Jump Rope

Stationary Lunge (left)

Skipping/Jump Rope – Run in place as you jump rope, or do the same without a jump rope (every other 30 second round.

Pogo Hops (right) – Stand on your right leg, arms reached above your head. Lower your hands and squat touching the ground and hinging slightly forward, remaining on one leg. Come up and hop on your right leg, while reaching arms up. Repeat balancing on right leg throughout.

pogo

Pogo Hops (left) – Repeat the previous exercise, but standing and balancing on your left leg. If you lose balance touch the other foot down slightly. All of your weight should remain on your standing leg.

10 Mountain Climbers + Push-up – Get in push-up position and alternate bringing each leg up toward chest in a quick running like motion (10 total/5 per leg), then perform a push-up and repeat sequence. If you need to, drop to your knees for the push-up.

mtclimber

Stationary Lunge (right) – Stand with feet staggered, right leg forward. Lower down into a lunge so both knees bend to 90 degrees. Straighten legs back to start and repeat, keeping feet in place.

stationarylunge

Stationary Lunge (left) – Repeat the previous move but with your left leg in front. To add a challenge, do a slight hop when coming up, keeping legs staggered and lowering down into a lunge upon landing – and/or hold a dumbbell in each hand to add weight.

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DAY 2

30 seconds work – 10 seconds rest

2 sets (20 rounds)

Jump Squats

Monkey Press-ups

Jump Squats

Reverse Crunch

Jump Squats

Side Plank Twist (Right)

Jump Squats

Side Plank Twist (Left)

Jump Squats

Ski Jump Planks

Jump Squats – Stand with feet hip-width, abs engaged with arms at your sides. Squat down bringing your arms bent in front of you. Jump up as high as you can, using your arms for momentum, and land softly back down into the squat position. Pause briefly and repeat. Complete this exercise every other 30 second round.

Monkey Press-ups – Start in push-up position. Hop feet slightly forward, knees bent and do a push-up in this position, elbows pointing out to sides. Hop feet back out to start and repeat.

monkeypressup

Reverse Crunch – Lay on back, arms at sides, legs straight above hips. Lift hips off ground and legs straight up, feet towards the ceiling. Lower to start and repeat.

Side Plank Twist (Right) – Come into side plank on your right forearm or hand, feet stacked. Raise left arm straight up above shoulder. Twist and bring your left hand under torso, then back to start. To increase difficulty, hold a light weight in your hand.

sideplankblue underplank

Side Plank Twist (Left) – Repeat previous move but balancing on your left forearm or hand.

Ski Jump Planks – Come into plank. Jump your feet together and up to the left, and jump back to plank. Jump your feet to the right and back. Repeat alternating sides. Keep your abs engaged throughout.

skijump_______________________________________________________________________________________

DAY 3

40 seconds work – 10 seconds rest

2 sets (20 rounds)

Bench Toe Touches

Cross Seated Squat (Right)

Bench Toe Touches

Cross Seated Squat (Left)

Bench Toe Touches

Goblet Squat

Bench Toe Touches

Lateral Lunge and Tap (Right)

Bench Toe Touches

Lateral Lunge and Tap (Left)

Bench Toe Touches – Stand behind a bench, chair or step. Quickly alternating feet, touch right foot to bench then switch feet quickly as you tap your toe to the top of the bench. Keep back tall and core tight. Repeat this every other 30 second round.

benchtoetouch

Cross Seated Squat (Right) – Sit on chair, with right foot on floor and left ankle crossed over rightknee. Lean into right foot and stand up, squeezing glutes. Sit back down, keeping right ankle on left knee the entire time and repeat.

singlechairsquat

Cross Seated Squat (Left) – Complete the previous move but with left foot on floor and right foot crossed over left knee. If you are unable to cross your legs, do the move with the crossed leg raised out in front. Just be sure that all of your weight is on the standing leg.

Goblet Squat – Stand in a wide stance with toes slightly turned out, holding a dumbbell on end or a kettlebell at your chest. Keeping a straight torso, squat as low as possible, bringing your butt between your feet. Squeeze your glutes as you come back to standing.

goblet

Lateral Lunge and Tap (Right) –  Lunge to the right, then push up and tap your right foot lightly to the ground next to your left foot. Step back out into a side lunge and repeat.

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Lateral Lunge and Tap (Left) – Repeat the previous move, but lunge to the left.

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DAY 4

50 seconds work – 10 seconds rest

2 sets (20 rounds)

High Knees

Double Stretch Crunch

High Knees

Ankle Tap Squats

High Knees

Crab Kicks

High Knees

Elbow Plank Leg Lifts

High Knees

Side Kicks

High Knees – Jog in place pumping your arms and bringing your knees up toward your chest. Complete this exercise every other 30 second round.

Double Stretch Crunch – Lie with knees and hips bent 90 degrees, shoulders off the floor, hands on shins. Pull your abs in and flat, extend legs and arms to 45 degrees, and circle your arms and return to start.

doublecrunch

Ankle Tap Squats – Stand with feet hip width apart, arms raised straight over head. Squat down and tap left ankle with right hand. Come up and jump, landing into a squat with your left hand tapping your right ankle. Repeat, alternating ankle taps. Keep your back straight, and land softly.

Crab Kicks – Sit with your knees bent and hands behind your hips. Lift hips off the ground slightly. Lift and straighten your right leg and reach and touch your foot with your left hand. Lower foot and hand (not hips) and repeat with the left leg and right hand. Keep hips lifted throughout.

crabkick

Elbow Plank Leg Lifts – This is just how it sounds – start in elbow plank with your hands clasped. Alternate lifting each leg up, keeping your core straight and tight.

1101-plank-leg-lift

Side Kicks – Stand with feet hip-width apart, knees slightly bent, elbows close to sides and fists near chin. With right leg, kick flexed foot to right side, leaning away for balance. Return to start, jump once in place and repeat with the left leg. Continue alternating legs.

sidekick

SheNOW Fitness Challenge – Week 3

This week I’m revving up out workouts by adding some weights! If you have access to dumbbells or a barbell or kettlebells that’s great. If not, you can modify most moves to perform them without weight, or you can choose a different exercise from previous workouts to substitute. Implementing weight training significantly increases calorie burn, especially post workout. Adding weights allows your body to burn calories up to 24 hours post-workout. It’s also a good idea to consume a form of pure protein post weighted workouts, whether it be a bar or shake. Whey protein is great for helping your body burn fat and gain lean muscle, while your metabolism is still firing from your workout.

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DAY 1 (Arms and Abs)

45 seconds work – 15 seconds rest

3 sets (15 rounds)

Hundreds

Knee Tuck Crunches

Front Raises

Curl and Press

Overhead Abs

Hundreds – This is a classic pilates move that is great for the core. Lay on your back with legs straight and lifted to 45 degrees, arms at sides. Crunch up, and pump arms up and down slightly while keeping your legs still. If this is to difficult, bend your knees so that they are at a 90 degree angle.

PilatesHundredsExercise_thumb

Knee Tuck Crunches  – Balance on your tailbone and lean back onto your forearms. Lift feet off ground and straighten your arms and lift up as your tuck your knees to your chest. Lean back and straighten legs without letting them touch the ground and repeat. You can also do this sitting at the edge of a bench (see pic)

 kneetuck

Front Raises – Holding a medicine ball or dumbbell, stand with feet shoulder width apart, weight in front of hips. Keeping arms straight, raise weight to chest level and slowly lower to start. Keep your shoulders down and your torso still. If you find yourself shrugging your shoulders and leaning back to lift the weight, then you are doing too much weight. This should be an isolated movement of just the arms, and targeting the front of your shoulders.

Curl and Press – Stand with feet hip-width apart, a weight in each hand, palms facing out. Curl weights to shoulders, then press weight straight overhead rotating so your palms are facing out. Reverse movement and lower and repeat.

curlpress

Overhead Abs  – Lay with legs straight, arms overhead holding a dumbbell or medicine ball. Sit up keeping legs down and straight, reaching weight overhead, as you sit up straight.  Lower down by curling slightly forward, so that you aren’t hyperextending your back. (I am holding an 8 lb ugi ball in this picture)

IMG_0231 - Copy

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DAY 2 (Legs)

50 seconds work – 10 seconds rest

4 sets (16 rounds)

In and Out Squats

Lunge Kick (Right)

Lunge Kick (Left)

Squat to Side Kick

In and Out Squats – Stand with feet close together with weight on your shoulders. Lower into a squat and stay low as you hop your feet out wide and back together. Keep in the squat position with butt low throughout. You can also do this without weight and keep your hands behind your head.

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Lunge Kick (Right) – Step your right leg back into a lunge. Come up and kick your right leg forward and straight, touching your foot with your right hand. Lower back into a lunge and repeat. Majority of your weight should be on your left leg.

Lunge Kick (Left) – Repeat the previous move, but switch legs. Step your left leg back and then kick forward reaching right hand to left foot.

Squat to Side Kick – Stand with feet shoulder-width apart and arms bent at chest. Squat down and as you come up lift and kick your left leg out to the side and extend your left arm. Recoil arm and lower leg back into another squat and come up kicking and punching to the right. Continue alternating sides. To add challenge do this holding a weight on your shoulders (sandbag, barbell or dumbbell in each hand)

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DAY 3 (Total Body)

30 seconds work – 10 seconds rest

3 sets (18 rounds)

Plank Jack Pushups

Kettle Bell/Dumbbell Swings

Lunge and Twist

Sumo Squat to High Pull

High Knees + Drop Down

Plank Rows

Plank Jack Pushups – Start in plank with feet together and arms slightly wider than shoulder-width. Jump feet out wide and lower down and up into a push-up. Jump feet back together and repeat. If the push-up is, or becomes, too difficult, just jump your feet out and together and only perform the plank jack.

push-up-jacks

Kettle Bell/Dumbbell Swings – Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and bring the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face. Squeeze the glutes and squat again as the weight comes down to back between your legs as you repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight. This can be done using a kettlebell or a dumbbell.

 IMG_0274 IMG_0275      dbswing

Lunge and Twist – Stand holding a weight at chest level with both hands. Lunge with left leg forward, bracing abs and twisting to the left. Rotate back and stand back to start and repeat with the right leg and twisting to the right. Repeat alternating sides. You can also do this without a weight. To make this more challenging, hold the weight with straight arms out at chest level throughout.

lungetwist

Sumo Squat to High Pull – Stand with legs wide and toes slightly turned out, holding a dumbbell in each hand or a barbell down in front of you. Lower down into a squat and as you come back to the top, pull the weight/weights up toward your chin by bending your elbows out to the sides. Lower weight to start and repeat.

sumohighrow

High Knees + Drop Down – Start standing. Do 5 high knees, then drop down to your stomach, hands up by shoulders. Push back up to standing and repeat. Lift your knees up as high as you can and on the high knees. The trick to an easier get-up from a drop down is to first lift your upper body and then the lower (worm-like motion)

LaydownPost
Plank Rows – Grasp two dumbbells and come into plank position with the weights on the floor, palms facing in and shoulder-width apart. Contract your core and glutes, then perform a dumbbell row with one arm, bringing the weight to slightly above your hip along side your ribs. Return the dumbbell to the floor and repeat with the opposite arm. Add a push-up between rows for more of a challenge. If you do not have dumbbells, do Plank Shoulder Taps. Come into plank and alternate tapping opposite hand to shoulder (3rd pic).

rowstart plankrow            plank tap

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DAY 4 (Glutes)

45 seconds work – 15 seconds rest

3 sets (15 rounds)

Single Leg Bridge (Right)

Single Leg Bridge (Left)

Single Leg Deadlift (Right)

Single Leg Deadlift (Left)

Sumo Pulse Squats

Single Leg Bridge (Right) – Lay on your back with your right foot rested on an elevated surface (step, bosu ball, etc) and your left leg lifted straight up. Push through your right heel and lift your hips up into a bridge, squeezing your glutes. Lower slowly and repeat, keeping your left leg lifted throughout. If you don’t have something to elevate your foot, these can be done from the ground. Using elevation, and especially an unsteady surface, will utilize the glute more.

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Single Leg Bridge (Left) – Repeat the previous exercise, but with your left leg planted and your right leg extended up.

Single Leg Deadlift (Right) – Stand with your weight on your right leg, holding a weight in front of you. Hinge forward, lifting your left leg behind you, lowering the weight towards the floor. Raise back up to start, trying to keep your left foot off the ground. You can hold the weight with one hand or both, whichever is more comfortable for you. If you do not have a weight, you can still do the move without.

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Single Leg Deadlift (Left) – Repeat the previous exercise, but balancing on your left leg.

Sumo Pulse Squats – Stand with feet wide and toes pointed out slightly, holding a weight with both hands down in front of you (optional). Lower down into a squat, trying to get your thighs parallel to the ground. Pulse up and down, while remaining in the squat for the entire time.

sumo

SheNOW Fitness Challenge – Week 2

Here are your workouts for this week! Let me know if there’s anything you did or didn’t like with last week’s workouts. Remember to read through the workouts before you start and familiarize yourself with them so you can fully utilize your work time.

DAY 1

30 seconds work – 10 seconds rest

4 sets (16 rounds)

Dive Bombers

Plyo Split Squats

Spiderwoman Planks

One Leg Table Hip Thrust

Dive Bombers – Start in downward facing dog – hands and feet wide and hips lifted towards the ceiling. Lower head toward the ground and bend your elbows out to the side and smoothly transition into upward facing dog, straightening your arms and reaching your head up and back, keeping arms and legs straight. Lift hips and return to downward facing dog and repeat.

divebomb

Plyo Split Squats – Start standing with one foot forward into a lunge. Hop switch with the other leg in front and into a lunge. Use your arms, swinging the opposite arm and leg forward. Be sure to land in a lunge with each hop and switch.

Spiderwoman Planks – Start in plank on elbow, hands together. Bring left knee to outside of left elbow, then right knee to outside of right elbow. Alternate sides. Be sure that your hips stay level and don’t let them droop toward the floor.

spiderwomanplank

One Leg Table Hip Thrust – Start laying with knees bent and come into table top position, hands facing forward by lifting your hips off the floor. Lower hips slightly and kick one leg up, coming back up thrusting hips to table top while bringing leg down. Alternate legs. Make sure that your butt doesn’t touch the ground.

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DAY 2

30 seconds work – 10 seconds rest

3 sets (15 rounds)

Burpees

Prisoner Squats

Bike Abs

Push-up w/ Side Twist

Sumo High Knees

Burpees – Start standing. Lower hands down by feet and hop feet back so you are in plank. Do a push-up (optional) and hop feet back forward and stand up and jump. Land and go right into another burpee. Try to add the push-up, but if it’s too difficult just hop feel back forward.

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Prisoner Squat – Stand with feet wider than hip-width and hands behind your head. Keeping a straight back, lower into a squat as low as you can without letting your knees bend out pack your toes. Come back to start by squeezing your glutes, and repeat. To add a challenge, place a sandbag or barbell on your shoulders.

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Bike Abs – Perform a traditional bicycle crunch with slow and controlled movements. Bring your opposite elbow across to the opposite knee and switch.

bikecrunch

Push-up W/ Side Twist – Get in push-up position. Do a push up, come up and twist to side plank, lifting one arms straight up as you twist your body to the side. Repeat alternating sides.

pushuptwist

Sumo High Knees – Stand with feet wide, toes pointed out, elbow bent so fists are by chin. Lift one knee up bent 90 degrees, while twisting torso toward your knee. Hop to the same movement on the opposite side, twisting torso. Only one foot is on the ground at a time for the entire interval.

sumohighknee

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DAY 3

45 seconds work – 15 seconds rest

4 sets (16 rounds)

Power Jumping Jack

Side Burpee

Mason Twists

Elbow Plank Jacks

Power Jumping Jack – Stand with feet together arms at sides, in a squat. Jump up bring arms and legs straight out and off the ground, landing in start squat position with feet together and arms at sides. Repeat keeping as quick of a pace as possible.

Side Burpee – Stand with feet shoulder-width apart, then lower down, placing palms on floor in front of feet. Kick legs out together to the left, then back to center and stand. Repeat alternating kicking out left and right.

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Mason Twists –  Sit with feet flat and knees bent. Lean back while lifting feet off ground, extend arms and twist from side to side touching the floor on each side as you twist. To add a challenge, do the twist while holding a dumbbell or kettlebell.

twistleft twiststart twist

Elbow Plank Jacks – Start in plank on forearms, hands in fists. Kick both legs out as wide as possible, then back to center. Keep back as straight as possible.

plank jacks

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DAY 4

45 seconds work – 15 seconds rest

3 sets (18 rounds)

Single Leg Knee Strike (Right)

Single Leg Knee Strike (Left)

Skip/Jump Rope

Uppercut Squat

Zombie Sit-ups

Skip/Jump Rope

Single Leg Knee Strike (Right) – Stand with feet lunge-length apart, right leg back, arms extended overhead. Draw your right knee upward and bring arms down to meet your knee, keeping your arms straight. Tap the ball of your right foot on the floor behind you as you extend your arms overhead and quickly repeat. To add a challenge hold a weight in your hands and complete the save movement.

kneestart          kneefinish

Single Leg Knee Strike (Left) – Repeat the previous move but with your left leg starting back, and left knee coming forward. Again, use weight for an extra challenge.

Skip/Jump Rope – Jump rope or pretend to by skipping in place.

Uppercut Squat – Stand in wide squat. Keep abs in tight and rotate torso while doing uppercut punches as hard and as fast as you can. To add a challenge hold a light set of dumbbells. (Stand in a wider stance than the pic, it’s just to show proper form)

uppercut

Zombie Sit-ups – Lay on your back with knees bent and feet flat, hands clasped in front of your chest. Slowly sit up, twisting side to side as you do. Reverse movement slowly, still twisting side to side. This is a cross between a sit-up and a mason twist.

Skip/Jump Rope