How was the weekend? I hope it was fantastic and that you had a bit of time to unwind. Brian and I spent a good portion of our weekend in Breckenridge with great company. It was fun, relaxing, and just the perfect way to kick back.
While the weekend was wonderful, I bet you are wondering about this workout!
I love this workout because it requires absolutely NO equipment and the time just flies by while you are completing it. After completing the Arms & Abs Circuit Workout, my body was craving some movement focusing on my lower half. I created this workout as a compliment to that upper body circuit, so you could do the two workouts on opposing days.
Much like the Arms & Abs Circuit Workout, it is composed of 2 circuits. To complete the workout, set a timer for 7 minutes then move through each exercise in Circuit 1 and repeat the circuit as many times as you can. When the 7 minutes is up, set the timer 1 minute and complete as many burpees as you can. Take a 30 second break, and set the timer for 7 minutes and do the same for Circuit 2. Repeat all of that a second time for a 30 minute workout.
Here are the details:
Timer, stop watch or phone
Mat (optional if on a softer surface)
Circuit 1 (complete as many rounds as you can in 7 minutes):
Walking Lunges | Begin with feet hip distance apart. Place your hands on your hips and step forward with you right leg, lowering down into a lunge position. Both legs should be at about a 90 degree angle at the bottom of the move. Make sure to brace your midsection and keep your upper body tall to keep the focus on your legs. Bring your back leg to meet your front leg as you stand up out of the lunge. Repeat by stepping forward with your left leg.
Plank | Place your elbows under your shoulders and extend your feet you behind you. The closer your feet are together, the harder the plank will be. Focus your eyes on your hands to keep your head in line with your spine. Draw your belly button up and in towards your back, extend through your heels and the crown of your head. An option for this move is to lower down to your knees.
Curtsey Lunge | Place your hands on your hips and begin with feet hip distance apart. Step back with your right leg, crossing behind your left as you lower down into a “curtsey” position. Both legs are bent to about 90 degrees and your knees are in line with your toes. Return to starting position and repeat on the other side. Make sure to keep your upper body lifted throughout the move.
Complete 1 minute of burpees then rest 30 sec!
Circuit 2 (complete as many rounds as you can in 7 minutes):
Cross Jacks | Your feet will jump in and out like jumping jacks. As your feet jump out, reach down with your right hand and touch your left foot. As you jump up to bring your feet together lift your upper body and as you land, jump your feet out and reach down with your left hand to touch your right foot. Repeat for 16 total jacks.
Deep Squat | Stand with your feet just outside of your hips. Keep your weight in your heels and knees in line with your toes as you lower down into a squat as low as you can while maintaining proper form. As you stand drive through your heels and squeeze through your glutes. Also, make sure to maintain a strong core throughout the exercise.
Hip Lifts | Lie on your back with your feet in line with your hips. Brace your midsection and drive through your heels to lift your hips up toward the ceiling. Gently lower down to starting position and repeat.
Complete 1 min of burpees then rest 30 sec and repeat both circuits.
Once your workout is complete, make sure to stretch, drink water and refuel.