Cardio because…

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Push your limits today and be amazed at what your body can do!

Track or Trail:

Fast Walking – 1 minute

Jog – 3 minutes

Sprint (ALL OUT!) – 30 seconds

Walking Lunges – 1 minute

Frog Jumps – 30 seconds

Side Squat Shuffle (fast) – 1 minute

Push-up-Burpee-Jumping Jack – 30 seconds

REPEAT FOUR TIMES!

The Reward:

5 Breaths Each

-Standing Forward Fold

-Wide Leg Forward Fold

-Heel-to-Butt

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Sunday At-Home Workout

It’s Sunday.  You’ve been running around like crazy all week.  Maybe yesterday was your weekend warrior workout, so your sore today.  Now, you don’t want to leave the house and so a workout gets passed up.  After a long bike ride, day hike, or whatever your intense Saturday workout is, getting moving the next day is essential to relieve sore muscles and increase muscles endurance for your next big workout.

Complete with no rest in between!

Warm-up:

Wide-Leg Forward Fold: To Left Ankle. Center. To Right Ankle.  3 breaths each.

Jackknife: Kick left leg up, tap toe with right hand. Switch.  30x.

Jumping Jacks x30.

The Nitty-Gritty:

Jump Squats x25

Sumo Squat w/ heels lifted x50

Push-ups x25

Lateral Jumps x25:

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1 Leg Squat x10 each side

Jumping Lunges x20

Tricep Push-ups x25

Military Jumping Jacks x 30:

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Pliet x20

Sumo Squat: hold down, heels raised – pulse knees back x1 minute

Dips x25

Plank Run x60:

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Plank Frog Legs x30:

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Side Plank Thread-the-Needle x20 each side:

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The Reward:

x3 long breaths each!

-Seated Forward Fold

-Butterfly:

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Nothing like Jennifer Aniston for motivation!

-Pigeon:

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Congrats! You turned a day of rest into a bad ass workout!

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