Ok, so we’re not in Denver today, and there’s very little altitude here in Florida, but we’re gonna modify our “Altitude with Attitude” workout from a few weeks ago! Why? Cuz my girl Lauren is in town, and I gotta make her S.W.E.A.T. So we took away the “altitude” but we added a little more “attitude” today. We’ll see how it goes!
It’s still a Time Challenge!
# of Rounds: 3 + 2 minutes of Abs
# of Exercises: 8 total
Body parts worked: ALL!
• about 6-8 feet of space
• one set of medium weights (beginner: 3-4 lbs, advanced: 6-8 lbs, advanced men: 10-12 lbs)
• medicine ball or exercise ball (optional!)
• exercise mat or relatively soft surface for a few of the exercises + abs
• timer or clock (you’re keeping track of your OWN time!)
• paper & pen/pencil
Here’s how this workout is going to go… there are 5 “Core” Exercises in each round. You’re going to do 50 of each exercise. They are:
1) Low Seal Jacks
2) Plank Jumps (side to side)
3) Low Jump Squats
4) Back Lift/Touch
5) (Weighted) Leg Lifts (weights/ball optional)
You will perform 50 of each exercise. But before you move on from the first exercise to the second, you will perform 5 reps of a “Break” Exercise. There are 3 “Break” Exercises. Each exercise is associated with one of the rounds. They are:
So, the workout will look like this…
50 Low Seal Jacks
5 Dive Bombers
50 Plank Jumps (side to side)
5 Dive Bombers
50 Low Jump Squats
5 Dive Bombers
50 Back Lift/Touches
5 Dive Bombers
50 Leg Lifts (weighted optional)
5 Dive Bombers
And that completes Round 1! Round 2 is exactly the same EXCEPT this time between each exercise with 50 reps, you’ll complete 5 Ninja Power Tuck Jumps. And in Round 3, it’ll be 5 Toe Touch Star Jacks.
Here’s a video to help describe the breakdown!
Let’s go over the exercises really quickly. You can also see a video of each just below…
Low Seal Jacks: These are just like a low jack, keep your legs bent and your butt low, but instead of reaching your hands over your head when you jack, you’re going to start with your hands in front of you palms facing each other, and on the “out”, you’ll open your arms wide like you’re hugging a huge tree trunk. Arms stay parallel to the floor. They never raise over your head.
Plank Jumps (side to side): Get in a full front plank on your hands. Jump both feet at the same time out to the right side, tucking your knees and pulling your tucked legs/feet in toward your right hand (aim for about 3 o’clock if your body is a clock and your head is 12 o’clock, feet are 6 o’clock in a plank). Jump back to plank, then repeat on the left side. Each time you go to a side it’s 1 rep. So right side (1), back, left side (2), back, right side (3), back and so on.
Low Jump Squats: Simple enough. Get in a low squat, butt down and thighs as close to parallel to the floor as you can get them. STAY in this position the entire 50 reps. DO. NOT. MOVE. YOUR. BUTT. All your going to do is pretend someone is passing a jump rope under your feet. Jump up just an inch or two off the ground, getting some air between your shoes and the floor. Repeat, as fast as you can. Do. Not. Stand. Up. I repeat. DO NOT STAND UP until you are done all 50.
Back Lift/Touch: This one’s a little tricky to explain but I’ll give it my best shot then I’ll try to get you guys a video of this one later. Get your medium hand weights and hold one in each hand. Stand tall, legs shoulder width apart and knees slightly bent. Turn your wrists out so that your palms are facing forward. Keeping a slight bend in your elbows, reach your arms back behind you at an angle so your body and your arms make a slanted down letter “T” behind you. Your arms will look like an upside down “V”. That’s your starting position. NOW, without moving at the shoulders, I want you to take your right hand with the weight in it, and bending your elbow, reach your right hand (palm still facing forward) and touch the small of your back (just above your butt). Return your right arm to the upside down “v”. That’s 1 rep. Now do it with the left arm. Alternate for 50 reps total. It is SO important that you keep your chest up and proud, belly tight, knees slightly bent.
(Weighted) Leg Lifts: Medicine ball/exercise ball optional. If you’re using a ball of any kind, put it between your feet. Ball or not, lay back on the floor and do 50 leg lefts, feet TOUCH the floor EACH rep.
3 “Break” Exercises
Dive Bomber Pushups: These are not new. You know them. If you are new to this blog, see the description here and scroll about halfway down the page.
Ninja Power Tuck Jumps: You better know these by now. Again, if you’re new… Starting on your knees, feet tucked underneath you, arms loose, contract your glutes and quads and jump to your feet in one motion, landing in a deep squat. You’ll likely need to REALLY swing your arms to get your momentum up. Once in a deep squat, immediately do a power tuck jump, jumping up toward the ceiling, tucking your knees up wide toward your chest and slapping your thighs with your hands.
Toe Touch Star Jack: Stand tall. Squat down, touching your toes with your fingertips. Explode up, jumping off the floor and opening up your legs to a wide “V” or straddle in the air while you touch your hands over your head. Land on the floor as gently as you can by softening your knees. Repeat. 🙂
Here’s what they look like:
Time Challenge: I want you time your workout from start to finish. No need to include abs below because we know we’re going to do 1 minute of abs. 🙂 POST your time so you have something to gauge your progress by!
Hollow Rock Abs: We’re going to do Hollow Rock Abs. Check out Cassey Ho with Pop Pilates here. She describes the Hollow Rock at :35 and again around 1:45. It’s the best video I’ve seen for this exercise. We’re going to do the Hollow Rock for 1 minute, resting for 5 seconds at 20 seconds and again at 40 seconds!
Have a GREAT workout!!! If you’re coming tonight, can’t wait to see ya!