It’s round two of the Sunshine Workouts so grab some water, yourself and a friend and that sunscreen and let’s get moving. You can mix and match all the exercises in the past two workouts or perform all of them if you’re really feeling like a rock star. Remember it’s 45 seconds per exercise with 15 seconds rest to get set up for your next exercise. Your core kicker is 90 seconds long and then a small rest before you start the circuit again. Get after it and keep in mind quality form is more important than trying to complete a hundred reps in the time allotted.
Squat Jacks. Little Miss Addy helped me out with this one. The helmet is optional but she is practicing safe exercising and I can’t fault her for that 😉 Start with feet together and then jump your feet out wide as if you’re going to do a jumping jack. Instead of keeping your legs straight dip down into a wide stance squat. Toes can be pointing out on an angle a little bit just so you don’t put a lot of pressure on your knees. Jump back to your starting position and repeat.
Frop Hops. Start in a plank position on your hands. Jump your feet forward, landing outside of your hands and jump back to your starting plank position. If you want to challenge yourself you can always add a push up after each jump forward. Make sure you are engaging your core at all times.
Plyo Push Ups. You can do your push ups on your knees or your toes. Find what works for you and roll with it. Perform a normal push up and at the top of your push up, push your hands off the ground and back down to their starting position. This is an explosive movement and will get your heart rate up a little more than a normal push up. If this isn’t going to work for you, rock out the movement your best at and do the best you can.
Stationary Monkey Hops. Start in a plank position on your hands. Hands should be directly below wrists and body should be in a straight line with your core zipped up nice and tight. Keeping your feet together, you’re going to hop to the right and then hop to the left. Continue this burner of an animal exercise for the remainder of the time. Make sure to always keep your shoulders right above your hands and engage that six pack of yours.
Core Kicker this week: Plank Up Downs. Start in a plank position on your hands. Hands should be stacked directly below shoulders with your core zipped up. Drop down to your elbows and then push back up to your hands. Make sure you are alternating the starting arm. Keep your feet wide and try to keep your body as parallel to the ground with as little movement in your hips as possible.
Next time I will be starting a series on some bootilicious and lower body work. Get fired up and have a great week. Get a plan for your workouts and your eating and stick to it. Being prepared is one of the keys to success in your fitness journey. Have fun and get sweaty 🙂