You Did Not Wake Up To Be Mediocre

 

 

 

 

 

Today’s workout is an AMRAP.  Repeat the following circuit as many rounds as you can within a 10 minute time frame.  

Here are the exercises – all of them equal 1 Round.  For giggles,count how many rounds you complete.  

  • Spiderman Cross Climbers – 10 repetitions
  • Prisoner Squats – 10 repetitions
  • Pushups – 10 repetitions
  • Jumping Jacks – 10 repetitions
  • Plank – 30 seconds

 How to do the exercises

Spiderman Cross Climbers

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder
  • Press leg back to start position and repeat on the left side – moving quickly
  • A left and a right is 1 repetition

Prisoner Squats

  • Stand with your feet hip width apart, hands behind your head, interlace your fingers, elbows out wide
  • Engage your back muscles and keep your head and chin lifted – staring straight ahead (do not drop your chin)
  • Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
  • Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush)
  • Repeat

Tips:      Keep your elbows out wide during the entire exercise to engage your upper back.  Keep your chin lifted slightly so that you are staring ahead, not looking up nor looking at the ground

Pushups

  • Get into your high plank position with your hands just outside of your chest, above the mid line of your chest
  • Press your feet and legs together
  • With a flat back, release down, trying to get your chest towards the ground as far as you can
  • Exhale as you push back up to the top of the movement
  • Repeat

Tips:      Keep your head and neck relaxed, your eyes should gaze about 6-10 inches in front of  you (this will keep your back flat – staring down at the ground causes your back to round)

Jumping Jacks

  • Stand with your feet together and hands at your side
  • Jump your legs apart wide as you bring your arms out to the side and above your head
  • Repeat

Plank   

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • Breathe – Hold position

Now go run!

Keli 🙂

 

 

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