Watkins Workouts

Today's workout is another full-body workout. I use one dumbbell (20 lbs) for a few of the exercises. You can use weight if you choose, but the workout can be completed without it. You will need a chair, bench, couch, or something like that to put your feet up on for the decline spider-man exercise. Other than that, you will not need any other equipment. 50/30 Intervals. I did ropeless jump ropes for this round. I repeated the workout a third time and did high knees for my cardio bursts. I ended up burning over 550 calories in all three rounds: 1. Low Jack OR In-Out Squat 2. Decline Spider-man 3. Unicycle (R) 4. Unicycle (L) 5. Mountain Climbers 6. Narrow Squat + Side Leg Lift (R) 7. Narrow Squat + Side Leg Lift (L) 8. Plank to Dolphin 9. Switch Lunge 10. Push-up to Toe Tap Always keep your form and never compromise it for weight, speed, or reps. *Always ask a doctor before beginning a new workout routine* P.S. I forgot to give my usual shout-out to Melissa Bender! She is the inspiration behind my workout style and I use a lot of her moves and sequences in my workouts.

Today's workout is another full-body workout. I use one dumbbell (20 lbs) for a few of the exercises. You can use weight if you choose, but the workout can be completed without it. You will need a chair, bench, couch, or something like that to put your feet up on for the decline spider-man exercise. Other than that, you will not need any other equipment. 20 reps of each exercise: 1. Low Jack OR In-Out Squat 2. Decline Spider-man 3. Unicycle (R) 4. Unicycle (L) 5. Mountain Climbers 6. Narrow Squat + Side Leg Lift (R) 7. Narrow Squat + Side Leg Lift (L) 8. Plank to Dolphin 9. Switch Lunge 10. Push-up to Toe Tap Always keep your form and never compromise it for weight, speed, or reps. *Always ask a doctor before beginning a new workout routine*

I filmed this workout in our gym - which has zero air conditioning. So, I was struggling with the heat. Anyway, this is a full body workout with weights - which is not my usual workout style. It's good to change it up from time to time. Remember to never compromise your form for weight, speed, or reps. Always use a weight that is appropriate for your level. Below is the list of exercises for this workout: 1. Push-up with Renegade Row 2. Trample Tap Abs 3. Hip Press 4. Butt Lifts 5. Sea Turtle 6. Dumbbell Fly 7. Prone Heel Taps 8. Curtsy + Lunge (R) 9. Curtsy + Lunge (L) 10. Dolphin Do each exercise for reps (10, 15, or 20). You can repeat the workout for reps, or add in cardio bursts in between, which is what I did after I stopped filming. I did each exercise for reps (20 each) and added cardio bursts in between (50 steps for high knees - right + left = 1) OR 100 jump ropes. I hope you enjoy it! *Always ask a doctor before beginning a new workout routine*

This workout will work your core from every angle. You will also get some good full-body work in the more dynamic moves between the ab exercises. I was struggling in this workout today because I didn't give myself a rest day when I should have. You should always listen to your body and give yourself a day off from the gym when you feel it in your muscles. That's not to say you should make excuses, but if you don't allow your body time to recover, you will end up doing more damage than good. This round was for reps. You can repeat the workout for reps, add in cardio bursts, or pair this workout with some other cardio. As always, make sure you keep good form and never compromise it for speed, reps, or weight. Exercises: 1. Spiderman (High or Low) 2. Leg/Hip Lift 3. Down Dog Kick (Right) 4. Ab Angel 5. Down Dog Kick (Left) 6. Tricep Leg Lift 7. Dolphin 8. Russian Twist 9. Beast Kicks 10. Rotating Plank w/Leg Lift *Always ask a doctor before beginning a new workout routine*

Today's workout is not for reps, although, you can do it for reps if you choose. Make sure you warm up before starting this routine - you don't want to hurt yourself. I ended up doing 3 rounds and maxed out on a couple of exercises, so I had to modify them a bit. The key is to keep moving and keep working the same muscle group in your modification. For example, if you are doing a high plank hip tap and you just can't go anymore, you can modify your exercise by moving to a forearm plank hip tap. Then, if you can't go anymore, you can do a kneeling hip tap or just hold a plank. There are ALWAYS ways to modify the exercises - and I show you several in the videos I post. Here is the list of exercises for today: 1. High Knees 2. Warrior 3 Squat (Right) 3. Warrior 3 Squat (Left) 4. Burpee 5. Hip Lift 6. Bicycle Abs 7. Hip Tap Plank (Right) 8. Hip Tap Plank (Left) 9. Punter (Right) 10. Punter (Left) 11. Burpee or Surfer Burpee 12. Knee Drop Plank (low plank) 13. Squat Hop or Plie Pulse and Squat 14. Row the Boat 15. High Knees

Hey! This is the cardio burst version of today's workout. Feel free to watch along and workout with me! Again, sorry for yelling at y'all - I have my headphones in and don't realize how loud I'm talking. Plus, my new computer picks up sound WAY better than my laptop did. This version has 50 seconds of maximum repetitions of each exercise with 30 seconds of cardio bursts in between. You'll see in the video that I have to stop a few times to breathe. I didn't give myself enough time after lunch to digest my food and was suffering for that misjudgment. Remember that you can adjust your times and/or reps to meet your own workout capabilities and goals. Anyway, below is the list of exercises I am doing if you just want to write them down and not have me talking in your ear the whole time. Exercises: 1. In-Out Squat 2. High-Low Plank (Walk the Plank) 3. Sea Turtle 4. Leg Lift + Hip Lift 5. Curtsy Lunge with Oblique Crunch (Right) 6. Curtsy Lunge with Oblique Crunch (Left) 7. Sumo Squat Twist 8. Frog Bridge 9. Bicycle Abs 10. Quadruped Series (Right) 11. Quadruped Series (Left) Remember to never compromise form for speed, weight, or reps. *Always ask a doctor before beginning a new workout routine*

This is a full body workout that you can do for reps or with cardio intervals. I will upload the second round with the cardio bursts if you want to follow along and work out with me! Always, if you choose to, you can watch the video first, take notes, and then do the workouts. I realize after re-watching this video that I am yelling at you... sorry! I have my headphones in while I am working out and this new computer picks up sound WAY better than my laptop. I'll try not to yell at y'all in future videos. Exercises: 1. In-Out Squat 2. High-Low Plank (Walk the Plank) 3. Sea Turtle 4. Leg Lift + Hip Lift 5. Curtsy Lunge with Oblique Crunch (Right) 6. Curtsy Lunge with Oblique Crunch (Left) 7. Sumo Squat Twist 8. Frog Bridge 9. Bicycle Abs 10. Quadruped Series (Right) 11. Quadruped Series (Left) Remember to never compromise form for speed, weight, or reps. *Always ask a doctor before beginning a new workout routine*

This is a full body workout that you can repeat 3 or 4 times, depending on how you're feeling. I do this round for reps. I preceded the workouts with a 15 minute row on my new rowing machine, and followed it with another round of this workout for 50/30 Intervals. I filmed it, but my computer apparently didn't save it. Sadness, because I ROCKED the second round. Anyway, always remember to keep proper form during your workouts and never compromise it for reps, speed, or weight. *Always ask a doctor before beginning a new workout routine*

This is the third version of the core workout for the day. I usually don't film all three rounds, but I wanted you to see what the variations looked like and to give you a selection of options. You can do this at a bit lower-level if you choose: Level 1: 30 seconds max reps and 15 seconds cardio Level 2: 40 seconds max reps and 20 seconds cardio If you're feelin' froggy - you can repeat this version (or any of them) three times. Doing the workouts with this interval style keeps you from having to find an alternative to the cardio issue. Never compromise your form! *Always ask a doctor before beginning a a new workout routine*

This version of today's workout is done in an interval style with 60 seconds max reps of each exercise, and 10 seconds rest in between. You can follow along with the video and do as much as you can in each 60 second interval, or you can set your timer for something you are more comfortable with: 30/10 or 45/10. Remember to always use proper form and to never compromise it for speed. *Always ask a doctor before beginning a new workout routine*

This all-around core workout is done for reps in this video. There will be two more following that I do for time. Make sure to work out at your own level. You can do 10, 15, or 20 reps of each exercise. You can also repeat this workout for reps if you wish, or you can pair it with some cardio (running, jump rope intervals, swimming, rowing, etc.). Remember to always keep your form and to never compromise it for speed, reps, or weight. *Always ask a doctor before beginning a new workout routine*

This workout is focused mostly on the lower body, but you will still get your other muscle groups involved. You can repeat this workout, or do it as an interval style with 60 seconds max reps of each exercise and 30 seconds of cardio bursts in between. Of course, if you are just starting out, you will lower your times: Beginner: 30 seconds reps/15 seconds cardio Intermediate: 45 seconds reps/20 seconds cardio Enjoy! *Always ask a doctor before beginning a new workout routine*

This workout is more weight-oriented than the previous ones. I do 15 reps of each exercise in the video. You can do 10, 12, or 15 with the weight. If you have less weight or are using body weight, do 20 reps for the added challenge. I followed the video with the same exercises with cardio bursts in between each. Remember to NEVER compromise your form for reps, weight, or speed. *Always ask a doctor before beginning any workout routine*

This workout is a bit less intense than what you have seen so far. It is focused on the core, but you will work all parts of your body as well. You can do this at home on a rug or mat without shoes, or do it at the gym - whatever you want. You can repeat this workout 3 or 4 times or pair it with 30 minutes of cardio. Enjoy! *Always ask a doctor before beginning any new workout routine*

Day 2(B) of this workout series! This video is more cardio-based; I do max reps of each exercise for 50 seconds and 30 second cardio bursts in between. Remember, when you are just starting out, you should do as many reps as you can reasonably do with proper form. NEVER compromise form for reps or speed. If you're adding weight and start to wobble or compromise, you need to decrease your weight or get rid of it entirely. Otherwise, you are going to hurt yourself. Beginner: 30 seconds max reps/15 seconds cardio Intermediate: 45 seconds max reps/20 seconds cardio Advanced: 50 seconds max reps/30 seconds cardio Repeat the workout up to 3 times. You can always add resistance to the moves where it makes sense, but you do not have to. I know the audio cuts out from time to time. I was using my laptop (which is ancient)... so, I apologize. You're not missing super vital information as far as I can tell. As always, I credit Melissa Bender for my workout sequences and ideas. *Always ask a doctor before beginning a new workout routine*

Day 2 of this workout series! This video is for reps; I do 20 reps of each exercise and walk you through it. Remember, when you are just starting out, you should do as many reps as you can reasonably do with proper form. NEVER compromise form for reps or speed. If you're adding weight and start to wobble or compromise, you need to decrease your weight or get rid of it entirely. Otherwise, you are going to hurt yourself. Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps Repeat the workout up to 3 times. You can always add resistance to the moves where it makes sense, but you do not have to. As always, I credit Melissa Bender for my workout sequences and ideas. *Always ask a doctor before beginning a new workout routine*

This workout can be done for reps: Beginner = 10 Intermediate = 15 Advanced = 20 Or it can be done for time + cardio: Beginner = 30 seconds max reps/exercise + 15 seconds cardio bursts Intermediate = 40 seconds max reps/exercise + 20 seconds cardio bursts Advanced = 50 seconds max reps/exercise + 30 seconds cardio bursts Or it can be done for time - cardio: Beginner = 30 seconds max reps + 10 seconds rest Intermediate = 45 seconds max reps + 10 seconds rest Advanced = 60 seconds max reps + 10 seconds rest NEVER compromise form for speed or reps. Slow down or stop if you need to. Then, jump right back into it when you are ready.