Hello and happy Thursday!
Brian and I have been home from Cape May since Sunday, and this week has literally FLOWN!
Our time in Cape May was absolutely amazing.
We had a blast celebrating Melanie and Timmy’s beautiful wedding, we spent time on the beach, time with friends, we rode bikes around the town and really just had a blast 🙂
Brian and I definitely want to go back some time!
Now, about this workout I mentioned.
This workout requires just bodyweight and a towel and is completed in 3 sets of 9 minutes of work for a total of about 27 minutes of exercise. Even though you are only using your bodyweight and a towel, you will definitely get a great workout!
For this workout, there are 3 sets of work. Complete all the exercises in each set for 30 seconds followed by 30 seconds of rest and repeat each set of work 3 times for a total of 9 minutes of work per set. HIIT is short for High Intensity Interval Training. Because this is a HIIT workout, when you complete each interval of work, make sure you give the 30 seconds an all-out effort. Remember, you are working towards a break every single time!
*As with any fitness class/program/workout, please modify as needed and check with your doctor if necessary!
Towel slide reverse lunge R: Place the towel under your right foot and begin standing tall with your heels under your hips. Slide the foot with the towel under it straight back into a lunge position, making sure to keep your feet in line with your hips. Slide you foot back to starting position and continue to repeat this motion for 30 seconds. Repeat the exercise on the opposite foot for another 30 seconds.
Towel slide reverse lunge L
Towel mountain climbers: Begin in plank position with your hands under your shoulders and one towel under each foot. Keeping your hips square to the ground, pull your knees in towards your chest alternating sides going at a speed that is challenging for you. Try to keep your hips level to the ground.
Towel lateral lunge R: Stand tall and start with a towel under one foot, heels under your hips. Slide the foot with the towel under it out to the side bending the opposite knee. Squeeze your thighs together to bring the leg back into starting position. Continue this motion for 30 seconds and then repeat the exercise on the other side for another 30 seconds.
Towel lateral lunge L
Jumping jacks: Your option here is to remove the jump and do a stepping motion.
Lateral single leg hop: Stand on your right foot and hop your body over to the left landing on your left foot. Then, hop to the right landing on your right foot. Imagine you are jumping over a line on the ground. Keep your upper body lifted and core braced. Option: remove the jump and step side to side.
Tricep dips: You can use a chair, bench, low table or any surface above the ground. Place your hands on the edge of the surface with your fingers facing forward. Lift your body off of the surface and lift and lower your body activating the back of your arms. Make sure to point your elbows straight to the back. Keep your shoulders out of your ears and keep your chest lifted.
Air squat pulses: Stand with your feet outside hip distance with your weight in your heels. Lower your hips down and back so your bottom is in line with the top of your knees. Lift and lower and inch above and below this point activating the leg muscles.
Pushups: Complete on your knees or on your toes
Frog jumps: Begin with your feet outside your hips and lower your bottom down all the way to the floor. Drive up from the bottom of your feet reaching your hands up toward the ceiling as you jump straight up. As you land, lower down back into your low squat position.
One legged burpee: Stand on one leg and jump up toward the ceiling. Lower your hands down to the ground and shoot your one leg back into a plank/pushup position staying on one leg the entire time. Hop your leg back into your hand then stand up tall and repeat on the other side. Continue the motion and alternating sides for the duration of the 30 seconds.
Pushup jacks: Begin in pushup position. As you lower your upper body down into a pushup jump your feet out wide. As you push yourself back up to starting position, jump your feet back in line with your hips. Your option is to remove the jump and step your feet out to the side one at a time, or complete the pushup portion on your knees.
Tuck jumps: Start with your heels under your hips. Using your arms for momentum, jump up hugging your knees in toward your chest. Make sure to land with soft knees. Option: lift one knee at a time toward your chest and eliminate the jump.
High Knees: Complete a running motion, but lift your knees up toward your chest one at a time. Option: complete a “fast feet” or “football run” motion instead of high knees to reduce impact.
I hope you guys enjoy the workout!!