My Five Faves

Pressed for time?  Here’s a quick workout featuring 5 of my favorite exercises.

  • Jumping Jacks
  • Squat Jumps
  • Pushups
  • BW Squats
  • Plank

Do each exercise for 20 seconds on/10 off.  Perform this circuit 4 times

 How to do the exercises

Jumping Jacks

  1. Stand with your feet together and hands at your side
  2. Jump your legs apart wide as you bring your arms out to the side and above your head
  3. Repeat

Squat Jumps

  1. Stand with your feet hip-width apart, place your hands on your hips
  2. Bend your knees slightly
  3. Keeping your hands on your hips, push your feet away from the ground and give a little jump
  4. Land softly, bend your knees and immediately pop back up
  5. Repeat (quickly)

Pushups

  1. Get into your high plank position with your hands just outside of your chest
  2. Press your feet and legs together (or drop down onto your knees for a modified pushup)
  3. With a flat back, release down, trying to get your chest towards the ground as far as you can
  4. Exhale as you push back up to the top of the movement
  5. Repeat

Bodyweight Squats   

  1. Stand with your feet hip-width apart, place your hands on your hips
  2. Keeping your weight in your heels, press your tush back as you squat down in a 2 count as low as is comfortable.
  3. Make sure your knees track over your ankles as you push your hips back
  4. Press through your heels into standing and squeeze your tush at the very top
  5. Repeat

Bicycle Crunch

  1. Lay on your back, knees bent, feet flat on ground
  2. Place hands behind head
  3. Lift shoulders and head off the ground, lift feet off ground
  4. Rotate your torso to the right so that your left elbow crosses your body and aims to your right knee. Keep your right knee at a 90 degree angle so you are forcing your upper body to reach up.  (Note – if you meet your left elbow and right knee in the middle you are most likely pulling your knee in and not engaging the torso)
  5. Your left leg should be extended straight out, about 12 to 18 inches off the floor.
  6. Rotate to the other side and repeat slowly, contracting each time you bring your elbow towards your knee.

Plank   

  1. Hold yourself in the low plank position (on your forearms) or high plank (on your hands).
  2. Press your feet, knees and thighs together.
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  4. Lift your belly up nice and tight, pulling your belly button toward your spine
  5. Drop your tush so it’s flat but don’t drop your hips towards the ground.  Stay strong.
  6. Breathe – Hold position

If you don’t have a timer, just do 10-15 reps for each exercise (30 to 45 seconds for the plank) and repeat the circuit twice.

Now go run!

Keli 🙂

 

 

 

 

 

 

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