Workout Wednesday!

Welcome to Workout Wednesday #2!

This one is a way fun workout that I think you'll enjoy. It will bring back memories of those who were athletes in school! My goal after this week is to film/take pictures of moves because I feel as if it will help us all out more to be able to see the workouts. I only wish I could've done it for this week! But, I don't work this weekend -- so that is my ultimate goal! I'll try to get Tyler to film/take pics for me...wish me luck! ;)

Quick paced circuit training!

This workout will combine tons of interval cardio with a little bit of strength training to top it off! Enjoy, it goes by fast!

1) Start out with a good warm-up!

*Run at 50% for 50 yards X 2. Then, increase to 75% for 50 yards X 2. Ending with a quick sprint for 50 yards at 100%. Give it your all!!

2) Stretch it!

*Toe touches down and back (50 yards each way -- each stretch will be 50 yds down and back). While standing, lift your leg and touch your toe with your fingers, repeat other side.

 (I definitely don't blame you if you can't reach that high with your leg..I sure can't!!)

*Heel walk. Walk down and back on your heels.



*Knee hugs. While walking, lift knee into chest using arm to give it a hug, repeat to other leg. Do this down and back.

*Lunges. Do lunges down and back.



*Finish your stretching by doing the karaoke down and back. If you're unsure how to do these, look up a video. It's a move from the past! ;)



3) The workout
*Begin by drawing a ladder on the cement using chalk. It will need to have 10 boxes. Use the ladder to perform jumps.
 - The first move is to jump with both feet into each box at same time all the way down and back.
 - Now, jump with one foot at a time down and back
 - Then jump with only one foot (leaving one foot off the ground the entire time) go all the way down on right foot, then back with left foot.
 - Go to the side of the ladder and jump in and out with both feet at the same time.
 - Still on the side, jump alternating feet. So, start with right then crossover with left, etc. Do this down and back.
 - Go back to the top of the ladder. Now jump into every other square with both feet. Do this down and back.
 - Back to the top. Jump into every 3rd square down and back.
*Shuffles! Anyone who played basketball will remember how crappy these can be. But, they are sooo soo good for the legs! So, push through!
 - Do defensive shuffles (basketball style, yo!) down and back at 50% effort X 2 (NOTE: Remember - it's 50 yards down and 50 yards back like when we stretched!)
 - Now, do them at 75% effort down and back X 2
 - Now for the real kicker! Do them at 100% effort -- PUSH, PUSH, PUSH! Do these down and back one time only.
 - Walk down and back to keep your muscles lose, but give yourself a break.
 - Time for sprints! Sit down at the start of your 50 yards. Count 1,2, 3, GO to yourself. On the GO - sprint all the way to the end of the 50 yards. Repeat this for a total of 10 times.
 - End this workout with a quick 1/4 mile jog.
 - Then, end with static stretching (toe touches sitting down, butterflies, arm stretches, anything that stretches your muscles to the point of comfort).

Who did this workout? Who enjoyed it?

Thanks for checking in for Workout Wednesday!