Workout- complete 3-4 times
10 each leg- Jumping lunges (lung and then jump to the other leg lung)
10- Squats with overhead weight (hold dumbbells or bar above your head as you squat, try to keep your core and back straight- watch in a mirror)
10 each leg- lunges with your back leg up on a bench or swiss ball (focus on not letting your front knee go over your toe)
30 mountain climbers (aim to touch your knees to your elbows)
Do some core- finish this up three times
1:00 plank
:30 each side with hip drop and raise (keep your hips forward the whole time though)
1:00 superman pulses (don't go all the way down, just pulse in the superman position with legs and chest off the ground)
15 hip bridges with your feet on a big swiss ball
Finish up with 15 minutes on the bike and 10 minutes on the stairs
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