Today, we are going to blast the fat with this intense workout. I’m doing mine outside and I want to encourage you to do the same if possible. Who cares if you look a little silly! You might inspire your neighbors to do the same. Plus, breathing some fresh air is exactly what I needed today. Of course, if an outside workout isn’t possible, no worries! You can totally shred it inside.
Quick tip: You’ve probably heard that exercise can help boost your mood, but did you know that being outside can too? There have been several studies done that show being outside in nature can help lower stress, decrease anxiety, depression, and anger, and even boosts your immune system. These benefits are particularly apparent when you are walking in nature and green spaces. So if you can, get outside today and go for a 20 minute trail walk, or head to the park with your kids and chase them around and breathe some fresh air in. You know you need it!
Equipment Needed: It will be helpful to have a weight around 3-10 pounds depending on your strength and an exercise ball if pregnant.
- 30 Seconds Each Side Stutter Steps: With your arms up guarding your face, stand in a lunge position. Keep weight on forward foot and drive back knee in towards your stomach. Tap back and immediately drive it forward again. Repeat for 30 seconds on opposite side.
- 10 Inch Worms: Stand up tall and roll slowly down to the floor. Walk hands forward until you reach plank position. Walk feet in to hands and repeat.
- 30 seconds Bird Dogs: On all hands and knees, with a neutral spine, extend your left leg behind you while reaching your right arm forward. Repeat with opposite arm and leg for 30 seconds.
- 30 Second Forearm Plank: Place your forearms on the ground with elbows directly below your shoulders and hold for 30 seconds.
- 15 Jump Squats: Start by doing a regular squat (wide legged if pregnant like me), and jump up explosively. Use arms to help with your momentum.
- 30 Leaning Camel: Start this move on your knees, and have your thighs touch. Hold a dumbbell comfortably with both hands in front of your chest. Lean back slowly and then forward. Repeat this small slow motion 30 times.
- 15 Shoulder Press with Knee Up Each Side: With dumbells in each hand, press your weights up to the sky. Slowly bring them back down to form a 90 degree angle, while drawing your right knee up to the side to create a small oblique crunch. Repeat 15 times on each side.
- 15 Plank Up and Downs: Starting on your elbows and toes, (on your knees if modifying), engage your core. Keep your hips as still as possible, while you push up with one hand then the other. You’ll end in a push up position. Repeat 15 times.
- 15 Curtsy Lunge with Side Kick Each Side: Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Push back up to standing and kick to the side.
- 30 Skull Crusher: Lie on a bench, the ground, or an exercise ball, and hold a dumbell between both hands- your palms should be to the sky. Allow weight to come down to your forehead, notice your triceps flexing. Then push back up to start.
- 15 Weighted Donkey Kicks Each Side: Start on all fours, and add a weight to the back of your right knee. Keep right knee bent at 90 degrees, flex right foot and lift knee to hip level. Repeat 15 times on both legs.
- 15 Front Back Punch: Bend your torso so you are nearly parallel to the ground, and draw your arms in close to your rib cage. Punch forward with right arm and back with left. Back palm faces sky and front palm faces down. Repeat 15 times alternating arms.
- Figure 4 Stretch: Place the right foot on the thigh of your left leg. Then alternate.
- Cat Cow 30 Seconds: On all fours, stretch head and tailbone up. Feel free to wiggle side to side. The flex neck and tailbone down. Feel the stretch in your back, neck, and between your shoulders.
- Downward Dog 30 Seconds: Stretch out each leg while doing this by bending one knee a little and getting a better stretch in the opposite leg.
- Child’s Pose: Allow your heart rate to come down by focusing on deep breathing and pushing your fingers forward and tailbone down.
Well, that’s a rap for our seven day challenge. How do you feel? Did you make it through the full seven days? Comment below and let me know what you thought about this workout.