This week’s “Workout of the Week” is a bit less intense than the prior ones. That’s because I typically use this routine, or a routine like it, as a warmup. But just because it’s technically a warm up doesn’t mean we’re taking it easy.
The point of a warm up (see: “Warming up”) is to motivate ourselves for the main workout by elevating our heart rate and adding some tension and resistance to our body and core. A good warm up should end with you catching your breath and breaking a sweat.
The following exercise routine is great for someone who is either getting back after a hiatus on track or looking to start working out. We will be working the upper body, lower body and core, so it’s a full body routine.
The amount of time that this session will take to complete is entirely up to you. I would recommend taking somewhere around fifteen to thirty seconds rest between sets, but ultimately I want you to do what feels right. Work at your own pace, especially if you’re just starting out, or easing back into the swing of things. If you need more time at any point during the workout, take it!
That being said, go grab a towel, some water and an exercise mat and let’s get to work!
Set one:
20 plank walk-outs (demo)
20 push ups (modification: kneeling push ups or wall push ups)
20 air squats (demo)
Rest!
Set two:
20 windmill toe touches (demo)
20 jumping jacks (or power jacks for a lower impact/non-jumping version; see demo)
20 Cossack squats (demo)
Rest!
Set three:
20 Pilates 100s (demo)
20 V-ups (demo)
20 bicycle crunches (demo)
Rest!
Set four:
15 T-rotation push ups (modification: plank T-rotation sans push up; see demo)
20 touch and go jump squats (demo)
10 wide stance mountain climbers + 10 knee to chest mountain climbers (see GIF demo above)
Rest! And then repeat all four sets once more.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any questions or general comments, I am always eager to hear from you!