Free Workout of the Week: 1/7/13 Making Progress & Adding in More Cardio
I hope you've been enjoying the fantastic little workout I put together for you a couple weeks ago and have been keeping up with the progressions. Remember, progression is key! That is how you can track your results, get stronger, and perfect your skills.
We're now on Week 3 of the Christmas/New Year's workout, which will actually be the last week. Next week I'll post another video for you to follow along with. (And you can once again giggle at me trying to keep up with my own routine while 26 weeks prego!) For this week, we're going to kick it up once again. I'm adding in some cardio moves to get your heart rate way up, get the sweat pouring and ramp up that metabolism. The video won't show the cardio part, but you can still watch the video to learn how to do the strength maneuvers. Be sure to watch the dynamic warm-up video, too. I haven't changed anything on that.
Watch your dynamic warm-up video here.
Watch the full workout video here.
The details of the workout are below:
Workout of the Week: 1/7/13
Dynamic Warm-Up: I posted the link above, but you can watch the full video here, to see the whole demonstration again.
Perform 10 reps of each movement.
Leg swings: forward/back, side/side
Tall plank with hip abduction
Single leg dead lift with forward reach
The Workout: Follow along with the full video here. You will need a physioball and two dumbbells (10-25#’s). Use the same weight that you did last week, which should have been slightly heavier than the first week.
Circuit One: Perform 10 reps of each exercise. Perform this circuit 3 times through. (Take note of the cardio moves thrown in here. Always progressing!)
Physioball plank roll-outs (or just perform a plank if too difficult)
High knee jogging (20 seconds)
Physioball bridges and hamstring curls
Jumping jacks (20 seconds)
Lateral high knee jogging (same as high knee jogging above, but move sideways as you go, pretending your going sideways through agility hurdles) (20 seconds back & forth covering about 5 yards)
Physioball tall plank w/ hip flexion (or called mountain climbers)
Circuit Two: Perform 10 reps of each exercise. Perform this circuit 2-3 times through. (Try to do all the cardio moves too. Challenge yourself!)
Prisoner squat jumps (watch the video here) (10 reps)
Squat with overhead press (slightly different than my other squat with overhead press, so make sure you watch the video.)
Sprint strides ( watch the video here) (20 reps)
When you're finished, peel yourself off the floor, mop up your sweat, perform the following cool down and have a big 'ol protein smoothie!
Cool-down: Foam roll all your major muscle groups to deter excessive soreness and encourage quicker recovery. After you have foam rolled for about 5 minutes, perform the following stretches, holding each individual stretch for 30 seconds.
Doorway lower body stretches
Doorway upper body stretches
Be sure to stay tuned for more free workouts, workout videos, free workout & nutrition advice, and more options to help you get in really good shape in 2013!
