Happy Monday! It’s time to sweat off the weekend and start the week on a strong, empowered and energetic note. Do this work out to kick start your metabolism and build your strength. This set should be completed EIGHT times racing against the clock. Set a goal to make each set faster than the last and keep your transitions between drills smooth and quick.
Warm up on the stair stepper for 10 minutes engaging your glutes and hamstrings with each step that you take.
When you’re primed and ready get going…select weights that are challenging for you to complete each set. Additional weight is always optional so don’t stress if you can’t get through the set while keeping good form – just use your own bod!
Seated Shoulder Presses – 20 reps
Press your back firmly against the back of the seat, plant your feet on the floor with a 90 degree bend in your legs. Exhale as you press your arms up – dumbbells should just barely touch at the top. You should feel your core here so embrace that burn and let your abs get a piece of this. Slowly lower your arms down, dumbbells should end up by your shoulders to complete the rep.
Alternating Forward Lunges – 15 reps each leg 30 lunges total
Stand with feet together and your hands at your side. Take a long step forward with one foot, keeping your torso upright and your core tight. Bend your back knee until it hovers inches off the ground. Push off the front heel to return to the original position. Repeat, alternating legs.
Chest to Ground Push Ups – 12 reps
Either on your knees or on your toes. You should have a perfect push up by now since you clearly read this post. Refresh your memory if needed.
Froggers – 15 reps each leg, 30 Froggers total
This will spike your heart rate. Start in push-up position and place each foot to the outside of the same hand. Make sure your hips don’t dip too low, you should feel this throughout your total body, really open up those hips as you alternate feet. The challenge and modification here comes in the form of speed so kick it up to make it harder or take your time to make it a tad easier.
Walking Plank – 6 reps each side, 12 walking planks total, switching your lead arm half way through
On your forearms, your elbows should be right underneath your shoulders, back is flat, abs are in and you’re looking down to the floor. Do this either on your knees or on your toes, but your back should be neutral. “Walk” up from your forearms to your hands right and then left to a push-up position. From there lower your right arm then left back to the ground so you’re back in starting position on your forearms.
Box Jumps – 20 reps
Bend at the knees, flat footed swinging your arms and jumping from the floor to the top of the box. Keep your knees slightly bent and when you’re on the box fully extend bringing the legs and engage the glutes. Need to modify? Do squat jumps instead.
Squats – 25 reps
Hold the dumbbells off to the side if you opt to use them. Bend the knees, and push your hips back until your knees are bent at 90 degrees, just like you’re sitting into a chair. All the weight should be held in the heels, wiggle your toes to ensure your weight is being distributed properly. Keep the chest up and your shoulder down with a flat back.
½ Mile Sprint
As fast as you can (obvi, I said sprint)
Recover as needed, no more than 2 minutes. Repeat.
Keep your heart rate up let that sweat pour off and have one helluva week, friends!
Image via: The Appys