Haaaappppyyy Sunday Funday!!
Today officially marks the first day of my 21 Days ’till Summer Challenge 2014!! Yay!!!
I am so excited to share these workouts with you all! Last year, I had some awesome results & I remember – you did too!
No wasting time, let’s get into today’s workout!
It’s all about full body today.
What You’ll Need
+ Exercise Mat
+ Gymboss Timer
The Workout
Set your timer for 15 minutes. Complete the following exercises & reps in the exact order.
Aim for as many rounds as possible in the 15 minutes.
5 Pistol Squats (on each leg)
10 Spiderman Push Ups
40 Walking Lunges
The Exercises Explained:
PISTOL SQUATS: From a standing position stick one leg directly out in front of you, trying to keep it as straight as possible. Bend your opposite leg, bringing your hips to the floor and push back upwards through your hamstrings and quadriceps.
*If this exercise is too hard at first you can try using a chair for support under your leg, or hanging onto a table top for support.
SPIDERMAN PUSH UPS: Bend down placing both hands directly in front of your feet. Keep your hands shoulder width apart. Extend your legs out behind you, while keeping your back straight, bend your knee and bring one foot upwards beside your hand. Then bend your elbows, bringing your chest into the floor. Push yourself back upwards and place your leg back into starting position and repeat on opposite leg. Alternate legs after each push up.
WALKING LUNGES: Begin standing, using one foot step forward, being sure your heel hits the floor first. Bend your knee to a 90 degree angle, knee directly above the toes. Drop your back knee so it’s almost touching the ground. Then push up off your front leg, using your quads to bring your back into a standing position while bringing your back leg forwards making the next step.
After 15 minutes of this workout I totally was DONE! I put all the blame on those spiderman push ups lolz!
Like I’ve said before, they are such a great exercise!
Don’t forget to share the challenge with all of your friends! After all, I’m sure you want great results for them too!!
xxKaren
See you tomorrow with another butt kicking workout!
xxKaren
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