Welcome back to #WorkoutWednesday! I don’t know about you, but I’m having a lot of fun sharing my workout with you. I recently read The $100 Startup and a major theme of the book is “skill transformation”. I am a flight test engineer by day. Two things I’m really good at as an engineer is attention to detail and giving step-by-step instructions. I’ve found that those skills can be transformed and applied to explaining these workouts. I’m sure there’s areas to improve, but it’s been neat to see a different application of my very type A personality.
On #WorkoutWednesday I plan to show you, step-by-step, the workout I will be performing. It will include the modifications I use– but obviously adjust as necessary for your own body. I did not invent these moves. A quick Google search for “strength training” or “body weight exercises” will find you most of the moves I will be showcasing. I am not a doctor of certified trainer (yet!). Just a person who loves living a fit and healthy lifestyle, and wants to share what I do with all of my wonderful readers 🙂
I will be doing each set based on time.
45 sec ON / 10 sec REST
Each set will be repeated x3 for a total of 34-ish minutes. If 45 sec is too much, drop it back to 30 sec. Let’s begin!
Squat down, place your hands on the ground, and jump to extend your legs directly behind you (if your knees are sensitive you can walk your legs back). You are now in a plank position. Perform a pushup– feel free to modify (I did!). Jump your feet back into a squat position and jump straight up. Repeat.
Overhead Tricep Extension
Standing straight with feet hip width apart hold a weight behind your head. Your elbows will be bent. With control, raise the weight straight up behind your head as far as your arms will allow. Slowly lower back down and repeat.
From a push-up position bend your arms and rest your forearms on the ground. Keep your back flat and core engaged. Hold position.
One Leg Deadlift – Left
Stand straight with feet slightly apart. Hold a dumbbell in your left hand positioned down in front of the left thigh. Lift your left leg so your foot is off the floor. Lower dumbbell while raising lifted leg back behind you. Keep your back straight and your right knee slightly bent. Once your feel a stretch in your hamstring return to the original position by raising your torso while lowering the lifted leg. Repeat.
One Leg Deadlift – Right
Stand straight with feet slightly apart. Hold a dumbbell in your right hand positioned down in front of the right thigh. Lift your right leg so your foot is off the floor. Lower dumbbell while raising lifted leg back behind you. Keep your back straight and your left knee slightly bent. Once your feel a stretch in your hamstring return to the original position by raising your torso while lowering the lifted leg. Repeat.
I am showing two different push-up variations here. A full body push-up, and a modified push-up.
From a kneeling position your hands flat on the ground slightly wider than shoulder distance. Elbows should be pointed outward. Extend you legs straight out. Lower your body toward the ground, and before your chest touches the ground, push yourself back up. Repeat.
The modified push-up is executed in the same way except you will be in a kneeling position with a straight back.
Kettle Bell Swing
Start by standing straight with wide feet holding the kettle bell in both hands, with straight arms, down the center of your body. Squat down as you swing the kettle bell between your knees. Use the momentum from the swing to bring the kettle bell to shoulder-ish height. As you swing the kettle bell upward squeeze your glutes! Follow back through by bringing the kettle bell between your knees again. The kettle bell swing will be a continuous motion and will definitely get your heart rate up!
From a straight arm plank lift your left hand and tap your right shoulder. Replace your left hand on the ground and bring your right hand up to tap your left shoulder. Keep your body as tight and straight as possible. Resist the urge to twist your body as you tap your shoulder. If this is too difficult, you can perform the move from your knees. For both variations make sure to keep your core engaged throughout.
In & Outs
Start by sitting with your knees bent and feet flat on the floor. Engage your core and lean back. Raise your feet off the ground. Keeping your core engaged, straighten your legs out then bring them back in. Repeat. To make this move more difficult, bring your legs closer to the ground as you straighten them.
Start by standing straight, feel together, arms at your sides. Jump your feet out to the side while swinging your arms up above your head. Jump your feet back together as you swing your arms down to your sides. Repeat.
Start by standing straight with feet hip distance apart. With a weight in each hand bring your hands to your shoulders. Wrists should be facing out, elbows will be bent and extended out from your shoulders. Press up and bring the weights together above your head. With control lower them back to the original position. Repeat.
Start by sitting on the floor with your legs extended in front of you. Place your palms on the floor slightly behind and outside your hips. Your fingers should be spread wide. Press into your palms and lift your hips and torso toward the ceiling. Look up, point your toes, and keep your arms and legs straight. Engage your core and form a straight line from your head to your heels.
Always remember quality over quantity. It’s better for your body to perform the move correctly for a shorter amount of time than to compromise your form.
Thanks for sticking with me!
Now it’s your turn! What is your favorite #WorkoutWednesday move?♥AK
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all photos were taken with GoPro HERO3 Silver
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