Well well, Thursday has arrived again! I can’t believe almost a week has passed since my BODYATTACK training yet I feel like I’m still recovering physically and mentally. Stay tuned for a full recap of the training, but for now I will just say that it was by far my favorite certification of my fitness career.
Awkward leaning much? I was trying not to get covered up by our weird balloon thingy…
My workouts this week have been pretty low key since I had such an epic weekend of exercise. Monday I took the day off of work and exercise. I stayed in sweat pants and just let my body heal itself. Tuesday, I was expecting a full onset delayed soreness but it never came. I was never extremly sore, just super tired which makes sense since the majority of our focus was on the aerobic and sports training portions. Tuesday I taught an abridged Insanity class but ended up coaching most of it because I was introducing new material to my class. Wednesday I taught a 45 minute BODYPUMP class and noticed significant fatigue but at that point it could have been from lack of exercise over the last couple of days. As of today, I’m feeling great! My plan is to co-teach a step class today with Alysha and then head to a yin yoga class this evening to iron out any residual soreness.
Today’s workout is a quick and effective cardio blast. Do each exercise for 30 seconds, and at the end of the circuit rest as needed but no longer than 60 seconds. Repeat the circuit as many times as you can or up to five times. With rest time included this one shouldn’t take you more than 20 minutes so save it for a rainy day!
Exercise descriptions:
Squat jumps: Start by tiliting the hips backwards (feet wider than your hips) to lower yourself into a squat position. Power from the bottom of your squat and jump up. Land softly in a squat position and repeat until your time runs out.
Burpees: Start with feet wider than your hips and begin by tilting your hips back into a squat. Place hands on the ground and hop your feet out to a plank. Hop back to your squat, stand up, and add an optional jump at the top. Remember to keep the hips low in your plank and engage the abs at all times.
Vertical jumps: Start with feet right under your hips and tilt the hips backwards to lower yourself into a shallow squat position. Power from the bottom of your squat and jump straight up. Land softly in your starting position and repeat until your time runs out.
Jumping jacks: Jump out and in while moving the arms overhead. Modify by taking the jump away and stepping the feet.
High knees: Jog in place, pulling the knees to hip level while keeping the abs engaged. Hold the arms overhead and squeezing towards each other or use basic running arms. You always have the option to modify and remove the impact by marching with high knees.
Tuck jumps: Jump up and tuck your feet under your hips. Engage the abs and pull the knees towards the chest. Make sure to land with your knees bent to prevent injury. This exercise is high impact and can be modified if needed.
See! Quick but not so easy! Pace yourself and let me know if you have any questions. Now I’m off to wrap this work week up before having a grand adventure with Jon this weekend. Stay tuned to Instagram for a zillion pictures!
