Fitness Friday

Warm-up:

  1. 30 seconds High Knees
  2. 30 seconds Butt Kicks
  3. 30 seconds Jumping Lunges
  4. 30 seconds Mountain Climbers

Workout: 3 Rounds

  • 20 squats
  • 12 push-ups
  • 30 jumping jacks
  • 50 little flutter kicks
  • 20 walking lunges
  • 20 supermen
  •  45 SECOND BREAK/DRINK
  • 15 tricep dips
  • 50 calf raises
  • 5 burpees with push-up
  • 30 Russian twists
  • 20 table kick-outs
  • 10 plank jacks

Stretch afterwards while concentrating on deep breathing and lowering your heart rate!

Tip on Exercise & Breathing

In order to make sure that your breathing is effective, make sure you have a proper warm-up before beginning your workout and cool down after your workout. Skipping a warm-up and cool down can make one’s beathing problems worse. Make sure you control breathing through the warm-up, workout, and cool down by breathing in through your nose and out through your mouth.

Bodyweight Exercises

When I was younger I did gymnastics and loved pretty much everything about it except conditioning at the end of practice. Almost all of the workouts we would do were bodyweight exercises and movements. Looking back though I realize how much I now love all of those exercises. I have become very fond of bodyweight resistance exercises for a lot of reasons.

#1 These exercises require no equipment

#2 They require you to stabilize more of your joints

#3 Combining multiple bodyweight exercises together can be a better workout than you think (Making the outcomes more satisfying)

#4 You can perform these exercises almost anywhere

#5 Bodyweight exercises can increase stability, flexibility, and strength

Now those are just a couple of the benefits of bodyweight exercises, so to get you started I’m going to give you five of my favorite bodyweight exercises and challenge you all to incorporate these into your workouts.

#1Jumping Jack Planks –Start in a plank with shoulders over the wrists and the body in one straight line. Keep your feet together, then do jumping jacks with your legs, moving them out to the sides, then back together. Really engage your core and keep your body tight in a straight line. Do not stick your butt up in the air.

#2 Burpees – Start in a low squat position with hands on the floor, jump both feet back into a push-up position, jump knees back to your chest, then jump up as high as you can & clap hands above your head. This is an explosive exercise so not only do you want to use all your power, but you need to make sure every position is hit with tight muscles. If the regular burpee is too easy, add a push-up to increase the challenge.

#3 Mountain climbers – Begin in a push-up position, drive one knee to your chest. Jumping on the leg that is extended, switch legs and drive opposite knee to your chest while extended the other out to catch yourself in the push-up position. Don’t touch your toes when you drive your knee to chest, hold your one leg up each time your knee comes to chest.

#4 Flutter Kicks- Lay on back with your feet 6 inches off the ground, alternative moving legs up & down in a pulsing motion making sure you are keeping your core engaged. Try pushing the small of your back to the ground to add more core stabilization.

#5 Wall Sit – Leaning against a wall,slowly slide your back down the wall until your knee and hip joints are at 90 degrees. Thighs should be parallel to the wall and knees should be directly over your ankles. Back should stay straight against the wall. Hold this position for a set amount of time.