Strength Workout # 3: Variety Pack

This workout has a bit of everything. It has some exercises using a medicine ball. If you don’t have access to a medicine ball or a weight, a jug filled with water will work just fine!

Active warmup.

Workout – Variety Pack:
20 rowboats (this is normal yoga “boat pose” with bent knees except move your knees toward your chest while you move your chest toward your knees. This is the same motion as if you were on a rowing machine. Your feet never touch the ground.)

20 side to side crunches with a medicine ball
14 spiderman pushups
plank (x2 for 45 sec each; rest between sets)
side plank (x2 for 45 sec each side; rest between sets)
20 shoulder dips
20 shoulder shrugs
20 bridges
20 step ups with a leg extension (Step up a stair or into a doorway. When you have stepped all the way up with one foot, extend your opposite leg backward approximately 6-10 inches while flexing your glutes. Step back down and step up with your opposite leg. This exercise is meant to get your glutes firing independently so that you can strengthen each side.)

20 high side plank switches (Start in a high plank position and rotate into a high side plank. Rotate back to a high plank position and repeat on the other side.)

30 side leg lifts each side (10 each of your foot parallel to the floor, toes pointed toward the ground, and toes pointed toward the ceiling)
10 yoga pushups
10 side tricep pushups (each side)
10 circles with a medicine ball (each direction, with a squat)
20 pikes on a yoga ball
10 circles with a medicine ball while standing on a bosu ball (each direction, with a squat)
10 elbow to knee twist while standing on a bosu ball (each side)

10 diamond pushups
flutter kicks (60 sec)

Cool down!!

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