Ready to Get Moving?! Here's Your Weekend Workout!

We're putting it all together this weekend!

 

1. 60 Seconds: Rear Lunge With Arms - or - Running/Walking in place

2. Standing Leg Lifts (12 -15x) and Leg Circles (8 - 10x) - or - the Leg Series (Pulses (30), Circles(16), and Folded L (30x) 

3. Bird Dog with one leg and arm ( 2 - 3 x) - or - Curling Bird Dog with elbow to knee (2 -3 x) 

 

 

4. 30 Seconds: Jumping Jacks - or - Running/Walking


5. Lateral Raises ( 8 - 12x)/Anterior Raises ( 8 - 12x) 

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6. 1 - 2 - 3 Lunge! 8 on each leg!

 

 

 

 

 


 

7.  1 minute Walk or Run in place

8. Superman (10 breaths or 6 x) - or - Swimming (30 seconds) with a Rotation (hand to toes, 5x)

 


 

 

 

 

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9. Push-Ups at the wall, knees on the ground or a full-push-up! Go for 8 - 12 repetitions. Bonus: try a 1 legged Push-Up!

 

 

 

 

 

10. Reboot Your Glutes! 16 x on each leg!

 

 

 

 

 

 

11. Planks!: Beginner:

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  • Modified Plank at wall or on floor for 15 seconds
  • Side Plank for 15 seconds
  • Switch sides
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Advanced:

  • Plank for 30 seconds
  • Side Plank(20 - 30 seconds on each side) 
  • Bonus: Lift one leg in Side Plank

 

 

 

 

 

 

 

 

 

 

12. 30 seconds: Walking/Running in Place - or - Step Ups!
  

13. 30 seconds: Walking/Running in Place - or - Rear Lunge with Arms

 

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14. Bridge or 1 leg Bridge for 10 - 30 seconds


 

 

 

 

15. Shoulder and Upper Back Strengthener ( 8 - 12 x on each side) 

 

 

 

 

 

 

16. Standing Twist or Lunge with a Twist ( 8 - 12 x on each side)

 

 

 

 

 

 

17. Small V (30 Pulses) or Swivel Chair (15 slow pulses and 30 quick pulses)

 

 

 

 

 

18. Bicep Curls - 8 - 12 x

 

 

 

 

 

 

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19. Finish with an Extended Child!

 

 

Want to really go for it? Repeat the sequence 2 - 3

 

You did it! Virtual High Five! Now, stretch it out! 

 


 

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