Hi friends! Hope you had a wonderful 4th of July. Today I’m sharing the first of many workouts on the blog! This one is a total body workout, with no weights needed. It’s a superset working, which means you’ll complete 2-3 rounds of the first set before moving on to the second set. I love these types of workouts because as soon as you finish the last round of the first set, you know you’re done with those exercises for the day!
Before we begin, always make sure to check with a doctor before making any changes to your exercise program. Listen to your body, and if something doesn’t feel right, skip it!
Lunge and kick: Begin in a standing position. Step your right foot behind you in a lunge, with the back knee driving straight down to the ground in a lunge. Push through the left foot to drive the right foot up into a kick, leading with the knee and extending the foot out last. Return to the lunge position and repeat. After 12 reps, switch sides.
Plie Squat: Set up the legs with toes pointed toward the sides of your mat, further than hip width apart. Knees should go toward your toes on the way down, rather than caving into the center. Lower down into a squat and push back up to standing for one rep.
Pushup: These can be performed on toes or dropped down to knees. Engage the core and maintain a straight line in the back. Inhale and lower down between your hands, leading with the chest. Exhale and push back to the starting position.
Superman: Lay down on your stomach, with fingertips lightly behind your head. (Advanced option: you can extend both arms straight out in front of you.) Gaze down at the floor a few inches in front of you to avoid straining the neck. Contracting the glutes and lower back, lift your head, chest, and legs off the ground, holding for 2 seconds. Slowly release down to the starting position.
Diamond Pushup: Same as a pushup, but create a diamond pattern in your hands, with index fingers touching and thumbs touching. This will engage the triceps in your pushup.
Modified V-Sit: Begin in a seated position with legs bent in front, and hands behind you, with fingertips pointed towards you. Extend the feet out, bent in a 90 degree angle. Extend your legs to a straight position hovering the ground while leaning back slightly and engage the core. Bring the chest and knees back toward the center and repeat.
Plank hops: Begin in a plank position with wrists underneath the shoulders and a straight line through the back. Hop both feet towards the right wrist, then back to center for one rep. Hop towards the left wrist then back to center for the second rep, all the way to 12 total.
Dead bug: Lying on your back, begin with knees bent at 90 degrees above you and extend the arms straight up toward the ceiling. Exhale and lower the right leg and left arm toward the ground, hovering a few inches. Hold for a second and then inhaling, slowly bring them back to starting for one rep. Alternate the other leg and arm, continuing until you have done 12 total.
And that’s it! Hope you enjoy, leave a comment below if you give it a try!