Wednesday “Get After It” Workout

I have included in the title “Get After It” because this is the hardest day of the week for me to get up early.  Let’s face it, we are motivated at the beginning of the week because of what we did or didn’t do over the weekend and we are motivated at the end of the week based on our anticipation of what we might do or not do.

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I realized that some of the circuits that I was posting required equipment that is difficult to find on the road or at home.  Therefore, today’s circuit utilized body weight and dumbbells (Yep, thats it!)

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Instead of counting reps today, I also did each exercise based on time.  Clearly, if you don’t have a stop watch you can count reps.  I thought this might switch things up a little bit though.

Warm up – Like usual, I started just by walking in place.  I took a few seconds to wake up and take a few deep breaths.  I transitioned from a fast paced walk to a jog in place.  From there, I did 20 body weight squats (slow and deep), 20 jumping jacks and 20 body weight forward lunges.

Workout – I ended my warm up with body weight forward lunges, because i knew that I was going to transition directly into explosive lunges.  I moved from exercise to exercise, completing three full rounds (no rest in between).

1 – Explosive Lunges (1 minute) – Start standing with feet together.  Lunge your right leg forward.  Jump up, switch legs, and land with your left leg in forward lunge.  Continue explosive lunges, alternating sides.  Your front knee should always be bent at a 90 degree angle.

Modification – If the jumping is too much for you or you start to fatigue before 1 minute is over, you can take the jump out.  Do the forward lunge and step back into the standing position.  These will get your heart rate up.

2 – Pushup Position Hammer Curl (1 minute) – In a pushup position, hold a dumbbell in each hand (hands facing each other).  Curl weight in your left hand toward your left shoulder.  Lower and repeat with right side. Continue alternating sides.

Modification – Drop to your knees and make sure that your weight is not too heavy.  If this exercise is too advanced, do standing hammer curls.

3 – Side Pushups (triceps) (1 minute – 30 seconds each side) – Lie on right side with left hand flat on floor in front of shoulder, elbow bent.  Wrap right arm around rib cage.  Using left arm, push your torso up until arms is straight.  Lower upper body until should is about an inch from the floor.

4 – Burpees (1 minute) – Substitute 10 mountain climbers with a pushup, three times (so total 30 mountain climbers, 3 pushups each round through the circuit).

5 – Clam Dig with Rotation (1 minute each side) – Lie on your right side, head cradled in your right hand.  Bend your knees in front of you at a 45 degree angle.  Hold a dumbbell in your left hand and keep your left elbow on your left side.  Lift both your left leg and left arm up to the ceiling.  Left arm will form a 90 degree angle with forearm perpendicular to floor (elbow is pressed into side).  Left leg should be a a 90 angle (keeping hips stacked without rocking backwards).

6 – Side Balance Crunch (1 minute each side) – Balance yourself so that your right hand is on the floor, arm is straight, and your right leg is extended straight (with foot on floor).  Hips should be raised such that your body forms a straight line from your shoulders to your feet.  In this position, pull your left knee toward your torso and left elbow toward your knee.  Straighten arm and leg.  Repeat on opposite side.

Modification – Drop the knee that is closest to the ground.  This will provided extra stability.

SO glad that I woke up and pushed through.  It was such a beautiful day that I had to take some pictures on the way out of work.  I love that the city of Charlotte and the businesses uptown have made the extra effort to make my city so beautiful and clean.

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I have a surprise for blog readers tomorrow.  Looking forward to sharing!

 

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