Welcome to your Workout Wednesday for the month of February. Hard to believe we are already one full month into the year. The temps are still low and if you are like us the weather has kept you inside staying cozy. This month we are bringing you a quick full body workout that can be done at home, no equipment needed!
“Pick Three” Circuit
The fun thing about this month’s workout is that it can be done in any order you would like! Below you will find 6 different exercises. For your first half you will pick whichever three exercises you would like and do three rounds for 25 – 30 seconds per exercise. Rest momentarily, then start your second circuit with the remaining 3 exercises, completing three rounds of each for 25 – 30 seconds.
Squat
Stand with your hands on the back of your head and your feet shoulder-width apart, with your feet turned out slightly to open the hip joint. Lower your body in a sitting position until your thighs are parallel to the floor. Protect your knees by keeping them in line with your feet, never allowing them to go past your toes. Pause, then return to the starting position.
Lie down on your stomach with your forearms touching the floor and your hands out in front of you. Bring your lower half off the ground while keeping your toes grounded to the floor and hold. Keep your back straight and engage your core to protect your lower back.
Squat hops
To perform a squat hop, follow the same steps as above for a normal squat. The difference with squat hops is that you will intensify the movement upwards by jumping up explosively from each squat and allowing your feet to lift off the floor.
Mtn. Climbers
You will begin this workout with your body in the plank position, with your hands shoulder-width apart, back straight, and core engaged. Pull your right knee towards your chest as far as you can, and then bring it back to the starting position, repeat with your left. Once you have got the form down increase your speed to create the “climbing” momentum.
Alternating Lunges
Keep your upper body straight, with your shoulders back and relaxed and chin up. Pick a point to stare at in front of you so you do not keep looking down. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee does not touch the floor. Keep the weight in your heels as you push back up to the starting position.
Ski Hops
Begin with your feet close together, knees bent, and your elbows bent at your side. While staying in the bent position, jump directly to your left, landing on your left foot, while bring your right foot behind you, pause momentarily, and then just towards your right, landing on your right foot and bringing your left foot being you. Repeat, as necessary.
We hope you enjoy this workout! If you have any questions, feel free to ask us next time you are in the Fitness Center. We are always happy to answer any questions you might have! Have a great February, and we’ll see you next month for another Workout Wednesday.