12 Days of Workouts, Day 1

It’s snowing, it’s too cold, it’s too early, I’m busy this time of year, it’s to dark to get up for the gym, I don’t feel good, I just don’t want to drive, I don’t have enough time.

Common excuses used this time of year, something about the winter is just less, motivating. BUT you can do anything from the comfort of your own home right? You don’t even need that much space!

So here it is, Day 1 of The 12 Days of Workouts.

All bodyweight exercises, all 30 minutes long (except for Day 12) and all easy to do, with easy to follow pictures!

DAY 1

See how many reps of the folowing 3 exercises you can do in a row, with good form. When you start to lose form, slow down or perform half reps- stop there. Use this as a baseline to compare at the end 🙂

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure, for time

HIIT: 20 seconds on, 10 seconds off:

Round 1: 3X through

  • Jumping jacks
  • Push ups
  • Mountain climbers

Rest 60 seconds

Round 2: 3X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 60 seconds

Round 3: 3X through

  • Vertical jumps
  • Shoulder push ups
  • Side plank hip dips –EACH!

Rest 60 seconds

Round 4: 3X through

  • Front kicks
  • Small shoulder circles
  • Plank with glute raises

DONE!

Exercises Part 1:

  • A1&2- Jumping Jacks
  • B1&2-Push ups
  • C1&2- Mountain climbers
  • D1&2- Tricep dips
  • E1&2- Plank jacks
  • F1&2- Plank with glute raises

12days_day1

Exercises Part 2:

  • G1&2: Shoulder push ups
  • H1&2: Side plank hip dips
  • H3&4: Modified side plank hip dips
  • i1&2: vertical jumps
  • J1,2,&3: Alternating front kicks
  • K: small shoulder circles

12days_day1-1

Exercise tips:

  • In any plank position, focus on squeezing the abs tight. Think of squeezing your belly button to your spine. Also think of pinching a penny in your butt checks (Serious!) this helps keep your hips down and in alignment with the rest of your body. Your back side should look like a straight line while planking, even in plank jacks or mountain climbers!
  • During squats, focus on squeezing your glutes on the upward motion to stand. Keep your knees behind your toes when in the down position, and your heels always in contact with the floor. Think of squatting over a port-a-potty- you have to sit back far enough and down far enough to go 😉
  • Moves like tricep dips and push ups can be done on elevated surfaces such as a chair, bedside, couch, etc. Doing tricep dips with your hands elevated makes it harder, doing push ups with your hands elevated makes it easier
  • Exercises like jumping jacks, high knees, vertical jumps can be done in a stepping format instead of jumping to protect injured knees
  • Small shoulder circles should be just that- SMALL! Keeping the up and parallel to the floor the whole time, while also making tiny circles will burn
  • If you have weights, feel free to use them where it is possible to make it harder!
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