"1 2 3 4 Get Your Woman on the Floor" Workout
Friday, October 14, 2011
Hello, Spark Friends! I hope you're all well! My regular computer has been on the fritz for a while, and finally bit it earlier this week. As such, I'm updating from a machine on which I'm unfamiliar how to create videos.
First, an update on my self-made October challenge. First week went off without a hitch! I got in all of the runs, kickboxing, high intensity aerobics, circuit training, jump rope, yoga, and dog walk sessions in. The second week has been pretty good except I nixed the jump rope today in favor of resting my hips, shins, and toes. Hopefully I'll be back in tip top condition by Monday.
Now, on to yesterday's workout! It was a good one for the abs, with every other interval being a plank position exercise. No dedicated cardio intervals at all, yet I still managed to gasp for air by the end. LOL
36 rounds of 40 seconds exercise, 10 seconds rest
One Leg Dive Bomber (alternating) 6 5 5 5
Shrimp Squat (left) 4 5 5 5
Plank Side Leg Raises (alternating) 13 14 11 14
Shrimp Squat (right) 5 5 4 5
Elbow to Palm Planks 6 7 7 7
One Leg Wall Sit (left)
Reptile Push Ups 8 9 8 8
One Leg Wall Sit (right)
Diagonal Knee Tucks 20 14 17 20
One Legged Dive Bomber: Beginning in pike position with one leg off the floor and knee bent, start to do a push up. As you lower your nose more towards the floor, push your elbows outward. Pretend you are sliding your head under an imaginary bar. Arch your back and bring your head up until you are facing the ceiling. Now reverse the movement, sliding back under the imaginary bar and ending again in pike position. This is one rep. Change legs for each rep. For extra super awesome cool points, keep your leg straight and behind you instead of bent.
Shrimp Squat: What can I say? I just love shrimp squats! Start in standing position with left foot planted on the floor, right knee bent with right foot behind you held with your right hand. Keep your left arm straight out in front of you for balance. Now lower yourself as far as you can go, keeping your weight on the left heel. Come back up to complete one rep.
Plank Position Side Leg Raises: In plank position, keep your right leg straight and swing it outward, trying to bring it perpendicular to your body. Return it to plank position to complete one rep. Swing your left leg outward and back to complete a second rep. I was really inflexible with this move, so I hope you do better!
During the next interval, perform the Shrimp Squat with your right foot planted on the floor, holding your left foot behind you.
Elbow to Palm Plank: Begin in plank position, on the balls of your feet, and on your elbows. (If you begin with your butt up in the air a little, this exercise is easier.) Press forward, roll onto your toes and come onto your palms. Reverse the movement to complete one rep.
One Leg Wall Sit: Lean against a wall, squatting down so your thighs are parallel to the floor so you are in a chair looking position. Now lift your right leg and rest your right ankle on top of your left thigh. Hold this position for the entire interval.
Reptile Push Up: Begin in plank position. As you do a push up, lift your right foot off the floor, and bring your right knee forward, trying to touch it to your right elbow. As you push back up, return your leg to starting position. For the second rep, bring your left knee towards your left elbow.
For the next interval, perform the One Leg Wall Sit on the right leg.
Diagonal Knee Tucks: Beginning in plank position, bring your right knee towards your left elbow, then return to regular plank position. This is one rep. For the second rep, bring your left knee towards your right elbow, and return to plank position.