This past weekend I spent some time at home and got to spend some quality time with both family and friends. One thing that always happens is my mom and I workout together. Either we'll go to the gym together or I'll show her one of my most recent favorite workouts that I'm doing.
This this time we decided to do something different. We made up our own workout. My mom picked a move, I picked a move and so on until we had 6 moves listed. We decided 4 rounds of 45 seconds of work and 15 seconds of rest would be a pretty good workout.
Boy, were we wrong.
It was tough, we were sweaty... and if I recall, I think I was the first one to complain!
So, today I wanted to share the workout with you. But before I tell you about the workout, I'm going to share the timer that we used. It's something I discovered recently and think is pretty cool for days when you want more of a timed workout. All you do is put the number of moves you're going to do, how long you want to work and rest for, and how many rounds you're going to complete.
Here's what we did for our workout:
45 seconds on, 15 seconds of rest:
> Cross Jacks
> Sumo Hop (you do a sumo squat as shown in the video with a hop at the top)
> Butterfly (in addition to what is demonstrated, grab a pair of light dumbbells and hold your arms straight in front of you and as you drop your legs, drop your arms to the side, then bring everything back up at once)
> Crouching Push-Up
Warm-Up: 1 set of stairs
The main move that this workout is concentrated around is the Star Jump (hence the name of the workout) so you will chain together the following moves, doing one less Star Jump each set. You can adjust the number of sets you do if you don't want to repeat the cycle of exercises ten times.
Exercise Reps Notes
One-legged dead lift* 8 R/L Straight legged side same as weighted hand
Windmill 6 R/L Video Demonstration
Star-Jump 10,9,8,7,6,5,4,3,2,1 Do a jump squat, spread arms wide & open chest
Goblet Squat 8 R/L Hold kettle bell or dumbbell chest level
Push-Press 5 R/L Push the weight overhead using momentum from hips
Finisher: 1 set of stairs
Equipment needed: None (stairs if any are available)
Estimated time: 10-15 minutes
Complete 4 rounds of:
10 glute bridges
20 yard bear crawl
After 4 rounds of above, do 1 set up stadium stairs
I am fortunate to have access to a football field and bleachers, so I do the workout on the field, and then do one set stairs in the bleachers. One set of stairs means going up and down all aisles of stairs in bleachers.