Workout Wednesday ~ Get Moving

Happy Hump Day! What better way to celebrate than with a workout :)

 

Today's Workout:

Warm up: 5 minutes of Jump rope or jogging with 10 squats every minute

Set # 1: Deconstruction of the burpee!

                3 Rounds x 30s

   Squats

   Thrusters

   Push ups

   Squat jump

Set # 2: 45s Holds

             Boat Pose

             Superman

             Plank 

             Bridge

Set #3: Alternating sets Tabatas (8 rounds of 20s on/10s off)

                 Left leg squat (hops)

                 Mountain climbers

**Burpees - Do Burpees for 30 seconds

   Right leg squat (hops)

   Plank Hold (shoulder taps)

**Burpees - Do burpees for 30 seconds

Set # 4: 3 Rounds x 30s

Pike w/ gliders

Leg lifts

Plank-knee ins w/ gliders Left and right

Reverse crunch (knee out, in, up, down)

            3 Rounds x 30s

            Heel Taps

            Flutterkick

            Bicycle

            Shins Parallel crunch

Push ups: Judo (yoga), Shoulder, Wide

Remember to cool down and stretch!!!!!!

We hope you have fun while working hard! Sweat it out :)

Get Fit For Wednesday Workouts!
D & K

photos:

http://looklikeanathlete.com/burpees-exercise/

http://www.yogajournal.com/poses/489