Friday, Friday! TGIF! It’s Fit Friday again, y’all! Workout time. Are you ready to work those buns and guns today? Today’s workout is another circuit workout that will focus on upper body and bootay muscles aka…your buns and guns!
Buns & Guns Workout
Here’s a quick demo of the moves you’ll be doing:
Pike PushUp x 10
Plank Leg Raise x 10
Shoulder Taps x 20
Fire Hydrants x 12 each side
Narrow Pushup x 10
Glute Bridge x 12
Don’t forget, February’s Jumpstart FitCamp is FREE! Be sure you click on the FitCamps tab or right HERE to sign up!
Whether you’re snowed in, rained in, or just want to stay in, this core and cardio circuit will have you sweating. And you don’t need to leave your living room! All you need is a timer and a towel or yoga mat if you want something to lay on.
Core & Cardio Circuit
What you need to do:
You’re going to be alternating between cardio and strength moves –
First, 30 seconds of cardio – push yourself! It’s only 30 seconds.
Then, 1 minute core strength:
Spiderman Planks – Start in forearm plank then reach right knee to right elbow and back into plank. Repeat on left side. Keep your body in a straight line. No saggy backs or butts in the air.
Toe Reaches – Lay on your back with your legs together, straight up in the air. Reach your hands up to your toes and back down.
Cross Crunch – On your back, knees bent. Right arm straight out to the side, left arm bent with your hand to your head. Crunch across reaching your left elbow to your right knee and back down. Crunch for 30 seconds on each side. Really focus on using your core and not pulling on your head with your hand!
Bike Crunch – On your back again, hands behind your head. Feet off the ground with knees bent at 90*. Crunch up twisting to reach right elbow to left knee while straightening the right leg, then twist to repeat on the other side. Alternate ‘pedaling’ legs and reaching elbows.
Complete all exercises, rest for 30-60 seconds, then repeat the whole thing 4 times through! Keep your cardio exercises quick to keep your heart pumping. Slow down the strength exercises and really focus on form and the muscles you’re using.
Happy New Year! Time to say goodbye to 2015 and hello to our new 2016 goals. I have some big plans for the new year, including monthly fit groups! If you check out the Services tab you’ll find a downloadable packet that you can print and follow.
The challenge includes 4 weeks of workouts, nutrition guidance/sample grocery list, and access to a secret Facebook group for challenger accountability. The workouts are designed to be done from home. All you will need is a chair or bench to step up on. Dumbbells are optional if you want to add some resistance to your workouts. Also, you might want a yoga mat or towel to lay on. You can check out the Services tab up top to sign up!
And now to really kick off the new year right…a New Years workout! What better way to start the new year than with some sweating? Bring it on 2016.