Strong Girlz Workout ©
Push Up to Plank/Mountain Climbers – Start in plank on forearms. Push off with right hand, then left, so that you come up into the pushup position. Once there, do 5 mountain climbers. Return to plank leading with right arm first, then left. Repeat series (leading with same arm 5X).
Jumping Jacks – 1 min
Push Up to Plank/Mountain Climbers – Start in plank on forearms. This time, Push off with left hand, then right, so that you come up into the pushup position. Once there, do 5 mountain climbers. Return to plank leading with right arm first, then left. Repeat series (leading same arm 5X).
Squat Jacks – 1 min
Wall Sit – 1 min – Sink down at wall, with back firmly against it, weight in heels and knees in line with ankles. Be sure to breathe! Try to hold that position for 1 minute
Wall Taps – Turn around to face the wall and jump up as if you were shooting a basket, tapping lightly as high as you can for 1 min (you will feel it in your calves!)
Wall Sit – 1 min…..get cozy!
Wall Taps – One more time for 1 minute 🙂
2 mins cardio with an option:
If you’ve got stairs – you could run your stairs for 2 mins or head outside and time yourself around the block for 2 mins. No stairs and can’t get out? Jog with high knees in place for 1 min and then rear kicks for the second minute.
Walking Lunges around the house – 2 min. Hold weights in hands for more difficulty – or on top of shoulders. Remember to keep your chest lifted and booty tucked under as you lunge. Also, don’t let that front knee extend over toe.
Reverse Lunge w/ Front Kick – 1 min each leg
Squat Jacks – 1 min
Speed bag – 1 min – Boxer Shuffle w/ arms overhead
High Knee Walk – Chest up, walking – lifting knee up high in front, raising other leg up for calf raise – then alternating legs. 1 min
Plie Squat – 1 minute – feet out wide, knees aligned with ankles – sink down low then up.
Bunny Hops – Fwd and back little hops keeping knees bent and landing on balls of feet. 1 min
Plie Squat – 1 min
Bunny Hops – side to side 1 min
Plie Squat and hold – 30 seconds
Core Work –
Horizontal Scissors – fingertips behind ears, chin lifted off chest – raise legs up a few inches off mat – then scissor in and out, with one leg going over the other then alternating. 30 seconds
Alternating Heel Touch – Knees bent heels on mat – lifting head off mat arms down to sides – reach with rt arm down to touch heel – working obliques then do other side. 20 reps each side
Lying Leg Raise – legs straight out and down on mat. Lift both legs up in the air at same time, then release back down keeping control and cue to not let lower back arch off mat…so only bring legs down as far as you can w/out that occuring. 15 reps
Bicycle Crunch – 30 reps
Oblique Crunches – dropping both legs down to the right – lift and lower – repeat other side. 15 each side
Stretch and Cool Down….