#suitcase crunch

[danithebookaholic-blog]

Upper Body - 30 Minutes.

Just some quick reminders, first.

1) Check with your doctor before beginning any exercise regimen. 2) Listen to your body! Take a break, get a drink if needed. No one is judging you. Speed it up, make it harder if it feels right! 3) Don't know an exercise? Look it up in the Exercise Definitions section. 4) Modify exercises however you see fits your needs. 

Alright, let's get this done!  

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Upper Body - 30 Minutes.

If you haven't noticed yet, I love push-ups almost as much as I love Countdowns! They work so many different areas of the body all in one fluid motion: chest, arms, shoulders, core, glutes and hammies! You couldn't ask for a better exercise!

So today is going to have a lot of push-ups! You ready? Of course you are! Go get 'em!

Do each of the following exercises for 30 seconds. Rest are 30 seconds each too, but not included in the 30 Minute time frame. 

Set One

Push-Ups Dips Triangle Push-Ups Suitcase Crunch Push-Ups Rest Push-Ups Rest Push-Ups Dips Triangle Push-Ups Suitcase Crunch Rest

Set Two

Staggered Hands Push-Ups - Right Arm Forward Rest Plank Shoulder Squeeze Russian Twist Plank Shoulder Squeeze Russian Twist Elevated Hand Push-Ups - Right Hand Rest Elevated Hand Push-Ups - Left Hand Russian Twist Plank Shoulder Squeeze Russian Twist Plank Shoulder Squeeze Rest Staggered Hands Push-Up - Left Arm Forward Rest

Set Three

Spiderman Push-Ups "T" Raise Hold with Arm Circles - Forward Motion Crunches Plank Saws Rest Plank Saws "T" Raise Hold with Arm Circles - Backward Motion Spiderman Push-Ups  

[danithebookaholic-blog]

Lower Body Day - Countdowns.

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Lower Body Day - Countdowns.

Let's make that lower body burn! Begin with 10 reps of each exercise in the first set and work your way down to 1. Take a 30 second break before moving on to the second set. Do all four sets with a 30 second break between each.

Set One

Jump Squat Suitcase Crunch Single-Leg Squat - R Single-Leg Squat - L

Set Two

Crossbody Mountain Climber Split Squat - R Seal Jacks Split Squat - L

Set Three

*Straight-Legs Deadlift Curtsy Lunge - R Straight-Legs Toe Touch Crunch Curtsy Lunge - L

Set Four

Russian Twist Single-Leg Hip Raise - L Leg Drops Single-Leg Hip Raise - R

*While weights are not necessary, they are strongly suggested for this exercise.