Today’s full-body, calorie burning workout:
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms straight above your head. Bend your knees and plant your feet on the floor. Tighten your core. Slowly raise your head, shoulders and arms off the floor until you are in a seated position. Slowly bring your head, shoulders and arms back to the floor.
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right. Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.
Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Get in push up position. Place your palms flat on the floor in a diamond shape directly under your chest. Your thumbs and first fingers should touch to form the diamond shape. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest hovers over the diamond. Push yourself back up by fully extending your arms. Note: you can make the exercise slightly easier by coming to your knees and performing the diamond push up.
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift your feet 6 to 8 inches off the floor. Quickly kick (flutter) your legs up and down, raising and lowering your feet only a few inches. Note: to make the exercise easier, raise your legs up higher than the 6 to 8 inches. To make the exercise more difficult, keep your feet closer to the ground.
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest. While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat Note: Do not lock your knees on landing.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone
