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!
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)
Warmup: 5 sun salutations 10 hip rotations each directions 20 arm swings (side to side, forward, and backward) 20 trunk twists 20 lunges 20 squats
Warmups need to be active instead of stationary stretching to warm up the muscles, as opposed to stretching tendons. Focus needs to be on warming up the core and the shoulders.
The Workout (“Whoa it’s a Workout): Note: These are designed for a “rather in-shape” male. As a woman, I usually do the same workout but only do half the reps for any kind of pushup exercise, or I do as many as I can with proper form. The following sequence is designed to have minimal rest time in between exercises (i.e., no more than 1 min) unless otherwise noted.
Cool Down: 3 sun salutations Static stretching focusing on arms and twists (some examples include gripping the inside of a doorway while leaning through to stretch the pectoralis muscles, sitting twists, and stretching the triceps)