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June 25, 2016

It's the weekend, and we know you know what that means. The inspiration to become a badass (or an even bigger badass) slips a little while the pleasure-craving side of you takes over. It's okay - it happens to the best of us.

If we're being totally honest, you're probably better off letting it happen. Relax a little and enjoy yourself, am I right? But hey, that doesn't mean you have to skip your workout(s).

If you're not in the mood for a heavy-hitter that requires you to pound a few scoops of pre-workout powder and be at your very best, then this quick weekend workout should be perfect for you.

 

What You Need To Know

This workout is designed as a quick, moderate-intensity circuit. It'll get your heart rate up and might hit you with some soreness, but it's nothing crazy.

Do the first exercise, then the second exercise, then the third exercise. Don't take any rest between exercises. When you're done with all three, take a one to two minute rest break. Repeat the circuit for three to five rounds.

 

The Exercises

1. Plank Jack: 15 reps

Think of these as prone jumping jacks. From the high plank position (also known as the pushup position), hop in and out with your feet. Keep your hips nice and stable. Make it harder by increasing the tempo.

 

2. Alternating Lunge Jump: 10 reps per side

From a standing position, lunge forward with one leg - you'll start here. Now, hop off both feet, switch the position of your legs in mid-air, and land softly in the new position. Get as high as you can, but don't let the movement quality suffer.

 

3. Bear Crawl Pushup: 5 reps

This is just a combo of two great exercises: pushups and bear crawls. Start in the pushup position. Do a pushup (or more, if you're good for it), then bear crawl forward for 5-10 steps. That's one rep.


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