This month the focus is on adding some SPRING into your workout – that’s taking some of our basic home fitness moves and adding a jump.
Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.
Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.
1. Jump Lunges
From a standing split position, slowly lower your body until your front knee is bent at least 90 degrees.
Pause, then jump with enough energy to lift both feet off the floor and quickly switch your legs so you land with the opposite leg forward. Repeat, alternating front legs with each repetition.
2. Jump Squats
Place your palms lightly on the back of your head and pull your elbow back so that they’re in line with your body.Push your hips back, as you bend your knees and lower until your upper thighs are parallel to the floor.
Pause briefly before your explosively jump as high as you can. When you land immediately squat down and jump again.
3. Mountain Climbers
Start on all fours and place your hands on the floor slightly wider than and in line with your shoulders. Extended both feet straight behind the body (in high plank). As quickly as possible alternate bringing each knee individually towards your chest.Complete for 60 seconds moving as quickly as possible.
Start on all fours with your hands in line with your shoulders and feet extended straight behind the body (in high plank). As quickly as possible jump your feet out wide and back together again (similar to a jumping jack). Keep your core steady making a straight line from the top of your head down towards your heels.
5. Exploding Push Ups
Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Modification: Instead of performing the exercise on your knees, straighten your legs extending your feet behind the body (in high plank). Your body should form a straight line from your head to your knees.
Watch this sequence in action on my monthly segment on CHCH Morning Live! Click here and add some spring into your workout!