f r i d a y //fitness\\ f a v o r i t e s

You gotta make the time -- which is why basement workouts have been all I have had time for. These workouts will spike your HR, are fun and manageable, and require little to no weights! Workouts that could be done in less than 45 minutes. Have at it!

WEIGHTED WORKOUT

rep scheme - 4 reps of each move for 1 minute, then repeat each move separately for 1 minute. hold any style plank for 1 minute. Move onto the next set of moves

dumbell or kettle bell swings // squat thrusters

jump squats // tricep push ups

bicep curls // alternating snatches

bent over rows // mountain climb (1 set=1 rep, so 8 knees to chest)

alternating curtsy lunge // "3 pulse" skinny squats (feet, ankles, knees, thighs ALL squeezed together) *pulse at the bottom, then stand and squeeze!

Repeat 2X

HIIT WORKOUT

rep scheme -- 30 seconds each move, 4 times through, then move onto next set! recover after set (4 minutes of straight cardio!!!)

push ups // burpees

skaters // 180 jumps

high knees // mountain climbs

jump squats // sit ups

plank jax // switch lunge jumps

go through SUN A 2X then repeat entire workout!

SUN A:

Inhale mountain pose

Exhale forward fold

Inhale half way lift

Exhale step back high plank pose

Inhale Upward facing dog

Exhale downward facing dog

Inhale look to top of mat

Exhale step or float to top

Inhale half way lift

Exhale forward fold

Inhale mountain pose (at the top...exhale forward fold...etc.)

xx,

GL