“A year from now you’d wish you had started today.”
April Challenge – Week 1 – Monday
Today kicks off the first of 5 workouts this week. And it’s Tabata-style; which means a 20 second “on” phase with a 10 second “rest” phase. A timer will help so you can work seamlessly. Find one free here. You’ll set it for 20 seconds of work, 10 seconds rest for 24 cycles. You can also set a countdown for 5 seconds. Numerous apps are available for your smartphone too.
Here’s the workout.
Do Workout “A” first. Do the first exercise for 20 seconds, with a 10 second rest. Then do the second exercise for 20 seconds with a 10 second rest. Then repeat that circuit 3 more times for a total of 4.
Then you’ll move on to Workout “B”, complete that then move to Workout “C”.
Warm Up – Marching in place or light jog for 3-5 minutes.
Hop Overs – Find a line on your floor (use your imagination, lay a jump rope down or for more intensity, lay your mat out on the ground) and hop over it swinging your arms for momentum, landing softly. Repeat so you hop back over to the other side and be sure to keep your toes facing forward.
MOD: Stay low and step over one foot at a time, moving quickly back and forth.
Mountain Climbers – Start in the high plank position – elbows, shoulders and wrists all stacked in line – keep your hips low and run your legs quickly to your chest. Keep your feet light when you touch back down and tuck your abs in tight and stay strong in your arms.
MOD: Standing tall, bend your elbows and hold your hands palm facing the ground but above your belly button.
Jump Squats – Stand with feet hip width apart, bend knees slightly and jump off the ground with both feet, landing softly. Once your feet touch the ground, jump up again. Think about pressing off of the ground with your toes so you are engaging your calves.
MOD: full body extensions by squatting down and touching the floor and then stand and reach up.
MOD: Use arms and march in place or march in place without arms
Burpees – Squat down, place your hands on the floor – make sure your shoulders are in line with your wrists – jump your feet back and do a push-up – jump your feet to your hands and then explode up into a jump.
MOD: squat down, step back one foot at a time, skip the pushup and the jump at the end. You can also just jog in place.
Russian Twists – Sit down and balance on your sits bones, lift your feet, and rotate side to side with your upper body – you can also put your toes gently on the ground – keep your chest lifted the entire time. You can hold a med ball, a soccer ball, dumbbell or keep your hands relaxed.
Go at your own pace, take breaks if needed.
Now go run!