Mix it Up

Posted on Posted in Fit in 7, Thriveology Workouts, Vitality
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Photo by Dave B, Flickr

This Fit in 7 workout will introduce you to some exercises you may not have seen before, along with some perennial favorites.  This is another body weight only workout for you.

As usual, perform each exercise for 30 seconds, with 10 seconds rest between each exercise.  Rest for 30 seconds between circuits.

The Circuit

Star Jumps
Camels
Hindu Push Ups
Single Leg Dips
Plank Thrusters
Rear Foot Elevated Squat (both sides)
Reverse Plank
Low to High Plank
Butt Kicks
Lateral Lunge (Side Lunge)
Inchworm
Hip Dips

How To Do it.

Star Jumps
Start with feet together.  Squat down, bringing your arms into your chest.  From this position, launch yourself into the air, spreading your arms and legs out wide.  Land with your feet close together and repeat.

Camels

Great for the legs and glutes.  Start on your knees, with an erect posture so that your legs are at 90 degrees.  You should have a straight line from knees to head.  Lift your arms straight out in front of you.  From this position, keeping your upper body straight and using only your legs and glutes, lean your body backward.  Reach one arm back to touch your heel (i.e. right hand touches right heel).  Return to the upright position, keeping the upper body straight throughout.  Repeat, reaching back with the opposite arm.

Hindu Push Ups

Start with your tail in the air, legs wide apart and your hands placed on the floor in front of you so as to form a V shape (this is known as the downward dog position).  Ideally you will have a straight line from wrist to hip.   Bend your arms, lowering your body toward the floor, and in a swooping motion move your body down so that your hips move toward the floor and your head and chest move upward. Keep your motion fluid and controlled.  You will end with your hips near or touching the floor and your chest and head raised.  Return to the downward dog position, keeping your arms straight and shifting your hips up.

Single Leg Dips

Start seated with your knees bent and your feet flat on the floor. Place your hands just behind your hips, fingertips facing forward. Draw your abs in tight as you lift your hips up off the floor, pressing down through your hands. Lift one leg and extend it straight up towards the ceiling. Bend your elbows and lower yourself to just above the floor. Quickly press back up. Switch legs and repeat.

Plank Thrusters

Start in the high plank position.  Using your core, bring your legs and feet in underneath you.  From this position thrust your feet back out to return to the plank position.  Repeat.  Be sure to keep your core and glutes tight as you perform this exercise.

Rear Foot Elevated Squat

This exercise works the same muscles as a regular squat, but is performed on one leg (making it a wee bit harder). Stand a few inches in front of a chair, couch, plyo-box, etc. that is about knee-height.  Step forward and place one foot on the chair. Keep the foot resting on the chair throughout. Keep your back straight and chest up as you lower into a single leg squat. Once the thigh of your front leg reaches parallel to the floor, push back up to the standing position.

Low to High Plank

Start in the low plank position, resting on your elbows and forearms.  Moving one arm at a time, push yourself up into a high plank position.  Reverse the process to return to a low plank position.  Repeat, alternating which arm you start with each time.

Butt Kicks

You know ‘em and love ‘em.  Jog in place, bringing your heels up to your tush.

Lateral Lunge

Starting with feet about shoulder width apart, take a large step to one side, landing in a side lunge position.  Be sure to keep your back straight and knee behind the toes.  Return to the starting position and repeat on the other side.

Inchworm

Start in a standing position.  Bend over until your hands touch the floor.  Keep your core tight to support your lower back.  Slowly walk your hands forward until you are in a plank position.  Perform a push up and then walk your hands back until you can return to a standing position.  Repeat.

Hip Dips

From a plank position, dip one hip down towards the floor.  Return to the plank position and repeat on the other side.  This can be performed from the low or high plank position.  Beginners should start in the low plank position.

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