Today you will have TWO options: a cardio session to really crank up your heartbeat, OR a weight circuit that works your chest, core, and legs.
Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.
OPTION ONE High Intensity Spark-time Cardio
BURPEES 150 reps x 1round
OPTION TWO Weight Circuit
Rest one minute between each exercise and repeat the entire circuit for 10 times.
Beginner: Push-ups on knees
- Begin in plank position on your knees with hands slightly wider than shoulder width.
- Keeping spine neutral, bend elbows and lower upper body towards floor.
- Press into floor, extend elbows and bring upper body back to your starting position.
- Repeat.
Advanced: Standard push-ups
- Begin in plank position with hands slightly wider than shoulder width and legs extended.
- Keeping spine neutral, bend elbows and lower upper body towards floor.
- Press into floor, extend elbows and bring upper body back to your starting position.
- Repeat.
Beginner: on a yoga mat
- Lying flat on a yoga mat with legs extended and slightly off the floor.
- Bring both knees up to your chest slowly.
- Extend your legs to the starting position.
- Repeat.
Advanced: on a bench or chair
- Sitting on a bench or chair with both legs extended and balanced.
- Bring both knees up to your chest slowly.
- Extend your legs to the starting position.
- Repeat.
Beginner: squats with body weight
- Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent.
- Bring your arms to chest height and extended and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
- Bring your body back to the starting position.
- Repeat.
Advanced: squats with dumbbells
- Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent. Bring the dumbbells up to shoulder height with elbows close to your body.
- Keep your arms steady and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
- Bring your body back to the starting position.
- Repeat.
NOW REPEAT THE CIRCUIT FOR 10 TIMES.
Wow that was a WORKOUT! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!
