This week

27 Jun

So I’ve had a little insomnia this week.  I think I finally slept last night but you know how that goes –

now I’m really tired.

Workouts today include Yoga, Bootcamp & Tabata. Wanna hear about some? Bootcamp is gonna be awesome.

Warm up: 30 sec of each, no rest

  • jacks – seal jacks – cross over jacks arms overhead – high knees – run in place – squats – alt front kick – opp elbow to knee – calf raises – arm circles – side to side stretch – side lunges

Circuit 1: Cardio 30/15 x2

  • jacks – jump lunges – burpees – alt side lunges – squat jacks – push ups – skaters – plank jacks

Circuit 2:

  • 60/10:
  • rev lunge with front kick R
  • butt kicks
  • rev lunge with front kick L
  • butt kicks

rest 30 sec & repeat

  • 30/10:
  • R leg in front, tiny hops
  • fire hydrant R
  • L leg in front, tiny hops
  • fire hydrant L

rest 30 sec and repeat

  • bridge hip raise 60 sec
  • squat jumps 30 sec

rest 30 sec and repeat

  •  60/10: (5-10 lb db optional)
  • step up R (chair)
  • standing leg extension R
  • step up L
  • standing leg extension L
  • fast feet
  • triple pulse squat

rest 30 sec and repeat

standing leg extension

Tabata Abs: 20/10 x2

  • wood chop
  • russian twist
  • mt climbers
  • knee in and outs

______________

Tabata + Yoga stretch

  1. Burpees + Squats
  2. Mt climbers + Lunges
  3. Jump rope + Tri dips
  4. High knees + Goblet squats
  5. Jacks + push ups
  6. Box jumps + Bicep curls
  • holding each 5-10 breaths:
  • standing chest to knee
  • gate pose
  • 3 leg dog knee bend
  • lunge –> revolved lunge
  • triangle –> revolved triangle
  • plank –> downward dog (inhale plank, exhale dog)
  • yoga squat
  • staff –>bound angle pose –> supine twist –> 2 min savasana

Yoga squat also called Garland Pose

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