Workout #15
Hi Matt!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Forearm Push Ups x Jumping Jacks
- SETS: 3
- REST BETWEEN SETS: No break
Forearm Push Ups
- REPS: 12
- NOTES:
- If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep.
- Careful not to let the back sag.
Jumping Jacks
- REPS: 40
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Plank into Side Plank x Bilateral Reach
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Plank into Side Plank
- REPS: 10 per side/ alternating with each rep (20)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Bilateral Reach
- REPS: 10 with 5-count hold/ alternating with each rep (20 total)
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Mountain Climbers
- DURATION: 40 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
- SUPERSET: Straight Arm Sit Up x Leg Raise Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Straight Arm Sit Up
- REPS: 12
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
Leg Raise Hold
- DURATION: 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO…
PART #05
Mountain Climbers
- DURATION: 40 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #06
- SUPERSET: Side Leg Raise with Resistance Band x Straight Arm Sit Up
- SETS: 4
- REST BETWEEN SETS: 1 minute in between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4
Side Leg Raise with Resistance Band
(Left Side)
- REPS: 6 per side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Leg Raise with Resistance Band
(Right Side)
Straight Arm Sit Up
- REPS: 12
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, GO DIRECTLY INTO…
PART #07
Mountain Climbers
- DURATION: 40 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.