3 years ago

134

home workout exercises Home Gym summer body spring break Small waist motivation fitness workout

Comment below with how well you did with this workout!!! 😍
▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼
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Today we're doing a really great workout, targeting our abs and arms. This one will be felt in the whole body, and it's some great high intensity interval training.

▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼

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Each exercise will be on for 30 seconds, with 15 seconds of rest.

We're doing 3 rounds of:

► 1. Plank Ups To Knee Taps

Start in a high plank, with your hands and toes on the ground. We'll begin the movement by going to our forearms/elbows and pressing back up to a high plank. Step out with one leg, and kick through with the other, then tap your knee with your hand. Alternate to the other leg on each repetition.

For a regression, try only doing the plank ups, or add a lateral step out (move one leg out to side instead of knee taps)

► 2. Half Plank With Alternating Leg-Arm

Start in a high plank position, but with bent knees. We'll be holding this position, while extending one leg out to the rear. With your opposite hand, touch the small of your back. This exercise is great for core stability. Alternate on each rep.

For a regression, try doing s slow mountain climber(plank while moving each foot back for reps).

► 3. Crunch With Reach Out

We'll start sitting down. Raise your feet slightly up, and complete a crunch with a weight or dumbbell. Rotate the weight under your legs, and upon going back to neutral - press the weight straight up with each hand. Rotate the weight between your hands between reps.

This one is tough, so for a simpler version try keeping your feet on the ground, or do the movement without a weight.

► 4. Mountain Climber With Tap OutStart in a high plank position. We'll begin by doing simple mountain climbers, and add a movement with alternating hands. Tap your hands to just outside shoulder with, one at a time, while doing the mountain climbers. Great for stability!

To try a simpler version, only do mountain climbers.

► 5. Half Plank To Side to Side With Row.Start in a half plank, which is hands on the ground with knees bent. Hop both feet at the same time from side to side. On each side, row the same side hand through. This will work your stability. It's a long name but a simple movement.

For a regression, try to step instead of hoping, or skip the row.

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We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃
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0:00 Warm Up
3:22 Demo
5:28 Round
19:15 Round 2
13:08 Round 3
16:50 Finish
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Leave a comment with how you did, and any requests for future workouts

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David Bulla - Unexpected [NCS Release]
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Verm - Explode [NCS Release]
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Ship Wrek & Zookeepers - Ark [NCS Release]
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