elainedispo

Workout Wednesday: Go Lean in 2015 Routine

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 01/14/2015 at 15:45

To 🔔ring🎊 in 🎆2015🎇 with a 💥bang🔫 and a 👊pow🌟 do 20 reps or secs of these 15 moves:

👣 Let’s Go… 👟

❤️💛💚Cardio💙💜💗
1. Jumping Jacks* to pump up your heart💓
2. Burpees/Leap Frog🐸: squat, leap up and drop down to plank, then push up to starting position
3. Mountain🗻 Climbers: from plank, twist each knee up to alternating sides
4. 🏉Football🏈 Fun Run🏁 (in spirit of the NFL playoffs: back up on your feet and sprint in place then to each side for 20 seconds
5. Dance💃: freestyle to whatever jams🎧 you have going
💪Tone Up🎶 (20 repetitions)
6. Sit-ups: roll over on your back and give me 20 more for your core (your choices of v-ups with arms and legs stretched out then together, crunches with your feet flat and your arms crossed over your chest or behind your head, or bicycle abs with your elbows alternating to your knees)
7. Push-ups: drop down and give me 20 (you can mix it up with wide or narrow arms, to work your chest and tris, respectively)
8. Renegade Row: from plank, use light resistance (i.e., dumb bells, wrist weights, water bottles) to row up (for your back)
9. Curls: while lunging (for your legs), use same light resistance to curl up (for your arms)
10. Clean & Press: while squatting, use heavier resistance (i.e., bar, basket, book) to press up (for your shoulders)
️Cool Down⛄️ (seated💺 exercises)
11. Neck Rolls: roll your neck around clockwise 10x and counter-clockwise 10x
12. Shoulder Rolls: roll your shoulders forward 10x and backward 10x
13. Butterfly: while sitting, bring the soles of your feet together with your hands🙌 clasped around them (to stretch your arms and legs) and breathe deeply for 20 secs
14. 🐱Cat🐈 🐄Cow: on hands and knees, arch back facing downward, then flatten back while raising your face 20x
15. Child’s Pose: on knees, extend arms overhead and relax for 20 secs ~ you’re done! For now… 😉

A mantra phrase during the JJs may help keep you at bay and the momentum going!

You Got This ~ & I Got This ‘n the ‘lene! #DISPObustAFlow 🎤

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: