workout wednesday

Body Weight Workout

This routine can be done in your home by simply using your own body weight. NO EQUIPMENT NEEDED!
 
Circuit One
Side plank push ups x 15
Reverse Lunge with Step up x 15/leg
Mountain Climbers 1:00 minute
Repeat 3x
Circuit Two
15 Burpees (using step as modification if needed)
20 Squat hops (take out hop as modification)
Jog for 2:00 minutes @ moderate pace
Repeat 3x

Demonstration of reverse lunge step ups.

Demonstration of reverse lunge step ups.

Wellness By Little clients Adrian and Khanh demonstrating side plank push ups in their Madison Park home. 

Wellness By Little clients Adrian and Khanh demonstrating side plank push ups in their Madison Park home. 

Feel the Burn With This Stair Workout!

Stairs are a great way to get a quick, yet intense workout in your day.  Try these moves to get your legs and glutes stronger:

Find a set of stars that has 20 to 50 steps.

1.     Up and down once, single step on each stair

2.     Up with two steps on each stair, single step down

3.     Up sideways (right leg leading), single step down

4.     Up sideways (left leg leading), single step down

5.     Up skipping one step, single step down

Repeat five times.

Get Strong Quick With Kettlebell Swings

If you were looking for a single exercise to care for the human frame you’d probably look for an exercise that helped us regain our posture from one of sitting hunched over to one that was upright, extended, and open. The kettlebell swing is an exercise that helps strengthen the body and can overcome all the negative effects of sitting. This exercise can also strengthen your heart and help you lose weight, too. 

Before you get Started:
To perform a proper kettlebell swing, you have to first master the principles of a proper squat. Meaning weight is placed in the heel, knees are tracking over toes, core is engaged and chest is up. Although these swings do not require you to take a full squat, the foundation is very important to have. 

How to do a Proper Kettlebell Swing:

From squat position, drive the hips forward squeezing glutes, core and quadriceps, bringing kettlebell up to about eye level. The kettlebell will raise with your momentum on the way up and drop with gravity on the way down. Allow your body to move with that speed rather than forcing the kettlebell to do something different. 

These swings can be added into a strength circuit. Swings are a great way to get the heart rate up in a short period of time because it is a multi-joint exercise. 

My 4 Favorite Stability Moves

Stability Ball Session

In the following order repeat this circuit 3 times:

1. Plank Knee Tucks x 15

1. Plank Knee Tucks x 15

2. Stir the pot x12 each direction.  - In plank position make small circles in each direction

2. Stir the pot x12 each direction. 
- In plank position make small circles in each direction

3. Hamstring Curls x20 - From bridge position with hips high, bend knees to bring ball towards rear. 

3. Hamstring Curls x20
- From bridge position with hips high, bend knees to bring ball towards rear. 

4. Stability Ball Exchange x20 - Exchange stability ball from hands and feet with low back firmly planted on ground. 

4. Stability Ball Exchange x20
- Exchange stability ball from hands and feet with low back firmly planted on ground. 

3 Moves to Work Arms, Cardio and Core

The Chaturanga Push Up - this exercise alone incorporates hamstring flexibility, core and upper body strength. They can be performed often and I highly recommend office workers to get away from their desk a couple times a day to do these. 

Chaturanga Push Ups x10 (Modification: use knees) 

50 jumping jacks

1:00 plank hold

30 second side plank hold/side

Reapeat 3x

 

 

The Ultimate Full Body Balance Workout!

Today's workout Wednesday is all about balance. EQUIPMENT NEEDED: dumbells. 

Single leg bicep curls with dumbbell x12/leg

Single leg overhead press with dumbbell x10/leg

Single leg squat x20/leg

Single leg dead lift x10/leg

Core:

Single leg lifts x30 total (laying on back/15 per leg)

Repeat 3x