Brrr! Is it snowing where you are, too? Because of all the rain, poor Lilly has spent quite a bit of time indoors this month. Even so, she’s a pro at staying cosy and toasty under the covers.
This week I supposed to teach a snowball workout throughout my bootcamp class, inspired by the recent snow and ice storms. It’s a simple idea with a lot of punch! A 45-second burst of one exercise is followed by a 45-second break. Add on the second exercise after 45 seconds of the first. Take a break, then start the process all over again! Don’t stop until you have completed the full list at least once! You can “unroll” your snowball besides repeating as well as expelling one exercise at quite a time in the same manner as you added them.
Descriptions of the workouts:
It’s pretty self-explanatory: jog in place!
Start with your feet slightly larger than your hips as well as a dumbbell for each hand for the dumbbell bicep curls. Stop before the dumbbells come into contact with your shoulders. Repeatedly straighten one’s arms to their fullest extent.
Lunges with a dumbbell in reverse: Place a dumbbell and take a step backward. The goal is to make a 90-degree angle with both knees by bringing down the back knee. Make sure you keep your chest up and your front knee doesn’t go past your toes by focusing on these two things. Replicate on the other side for such remainder of the time by stepping back in.
Using a dumbbell press, begin with your feet wider apart and the weight in your hands as you lower yourself into a squat position. Starting with your hips tipped back, lower yourself into a squat as well as hold the position until your hips are just above your knees. Standing, lift the dumbbells in the air and press them straight overhead. For one fluid movement, hold the dumbbells close to ones shoulders during the squat.*
Burpees: Begin by placing your feet larger than your hips as well as lowering yourself into a squatting position. Hop your feet out onto a plank with your hands on the ground. Return to the squat position, then stand up and perform an additional jump if desired. Keep your hips low and your abs engaged throughout the plank.
Shoulder shrugs with dumbbells: Stand with your feet directly under your hips and hold a dumbbell in each hand. You can slowly extend your arms as tall as you could and lower them back down again. Maintain a slight bend in your knees, engaged glutes, and a tight core while doing this exercise.
Lift ones heels and squeeze your calves while keeping your body still, your knees straight, and your glutes engaged. Lift perfectly straight without rocking back and forth. Lower your heels as if you’re squeezing an orange, then raise them back up.
Exercise the triceps overhead with a dumbbell while standing or sitting as desired. Keep your hands just on head of a dumbbell while holding it in your other hand. As you squeeze together and keep your elbows overhead, lower the dumbbell towards your back, but don’t let it touch your back. While maintaining a firm core, perform the movement in the opposite direction.
Start in some kind of a push-up up position (holding dumbbells) slightly larger than your shoulders. Hold this position for as long as you can. Make sure you’re keeping ones shoulders throughout line with wrists while flexing your core and quadriceps. As an alternative, lower the knees on the floor and continue to perform the very same upper body movements.
Begin by putting ones palms flat on floor, shoulder-to-wrist alignment, and toe-to-toe straight-line alignment. Glute and abdominal muscles should be flexed during this exercise. Lower yourself to the floor by bending your elbows. Come back to your starting spot by pushing the floor away. In order to modify this position, lower your knees while maintaining an even torso-to-knee distance.
Jumping jacks: Exit and enter with arms raised in the air. Take the jump farther away and step your feet to alter the effect.