Workouts of the Week

Workouts of the Week, third edition.

Workouts of the Week

Welcome to Week 3 of Workouts of the Week. I love putting together quick “Movement Snacks“. Plus exercise and movement is so good for us, both mentally and physically. I had fun running through these workouts. Let me know what you think and post your how you did below!

Movement Monday

2 rounds, count your total reps

30 seconds of max air squats
30 seconds of rest
30 seconds of max burpees
30 seconds of rest
30 seconds of max lunges
30 seconds of rest
30 seconds of max push-ups
30 seconds of rest

We have done these movements the last few weeks, but if you need a refresher let me know and I will send you a link to a video!

Tummy Tuesday

First, find your max front plank (longest you can hold), then find your max side plank, on both sides.

If you have more trouble on one side then the other, send me a message and I can help figure out why!

Then take your max times, cut them in half and we will use that for the work out:

3 sets of ______ seconds (fill in the blank with your max time cut in half) for you front and side planks. There will be a total of 3 front planks, 3 right side planks, and 3 left side planks!

Workout Wednesday

3 Rounds for time

20 step ups
20 thrusters
1 lap (longest part of your house, down and back) walking planks
1 lap (longest part of your house, down and back) broad jumps

For walking plank on carpet, I used 2 small plastic plates. If on hard flooring, socks or towels under your feet will work just find.

Watch for the example of the walking plank!

Thoughtful Thursday

In other posts, I talk a lot about using your strengths. Take this test: https://www.viacharacter.org/

Take your top 3 strengths and see if you can purposefully use them every day for the next week.

Use them with work, at home, etc. See how it makes you feel. Is it hard to work with your strengths at work? Is it easy? What work or what activities allow you to flourish with your strengths? What allows you to get into the flow and not notice you are working?

Flexy Friday

Spend 1 minute each side:
90/90 Hip sit, just sitting in this position, allowing your hips to open up (rotate after 1 minute)
Then rotate side to side 10 times, trying to stay sitting up nice and tall, onl y leaning back and using your arms as needed.
Repeat!

Then lay down on your stomach and perform 10 total scorpions, with a pause to allow a deeper stretch into your bottom shoulder.

I am still working out the kinks for good videos for WordPress. Send me a message if you need some help!

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