Wow what a Tuesday I had. I had no internet on my computer until Bob got home. Something to do with my switch power supply or something. Whilst I have a laptop, almost everything I do is on my PC so it was a tough day. I did get the workout done, and interestingly the video was way quicker to load to YouTube in the evening rather the afternoon! Which is good to know. I got a ton of stuff done too including printing out my notes for IDEA World Fitness Convention! If you are going, email me, and we’ll hook up down in Anaheim!
The workout has 4 exercises, each having 40 seconds of work followed by 10 seconds of ‘rest’ which is really just a transition time between exercises. Two of this weeks exercise need to be done on the right, then the left. The workout has 3 sets of work, but feel free to do more/less depending on how much time you have. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
The first move is an alternating SIDE LUNGE. Start with the ball above the head and step out to the side bending the knee, and lowering the ball to the foot. Come back to standing and repeat to the other side. Keep the chest up above the hips throughout the move.
Next up some balance with a LIFT & CHOP. This move starts balancing on one leg, with the other knee up level with the hips. Ball starts overhead and lowers down to the hip. Keep the knee of the supporting leg slightly bent, abs in. *Remember to repeat on the other side!
I’m calling this next move a PEEK-A-BOO PLIE! It’s a wide plie squat with an arm pattern (while you hold the isometric contraction of the squat!). Start with the feet WIDE and ball in front, arms long. Sit down into the plie, with knees following toes. Hold the squat down, then do the arm pattern: bend the elbow (bicep cup), lift the elbows up, lower the elbows to shoulder height then extend the arms in front before you come up out the squat. Try to squeeze the ball with the hands and keep the elbows in.
Finally is a KNEE REPEATER. Leaning over slightly extend one leg behind and the ball overhead, quickly bring in the knee and ball to meet, and repeat. *Remember to repeat on the other side!
Repeat each exercise for 40s each, and 3 sets. and that is this weeks workout!
Let me know what you think in the comments!