Work it Wednesday!

Hey it’s Wednesday…but for some of you only Tuesday, don’t you just love 3 day weekends!!

I entertained the thought of taking one for myself…but I’m too much of a work-aholic for that jazz. ūüôā And I have a language check coming up…gulp.

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This is my job…hangin’ out with people, learning how they speak, what makes them tick, and I love it.

How’s your week going?

Kids are back to school, fall recipes are peeking out all over pinterest, cooler crisper weather is on it’s way…fall is truly in the air. I love it. And I’m still eating the leftovers of this…yeah baby.

I was thinking, since I told you all that I’m rockin’ a Total Body workout this week, I thought I would share it, in case some of you might be interested in joining the fun! This one keeps your heart rate up, and is deceivingly wicked on the core…my little absters have been a bit sore.

So here’s the workout, and I’ve included further explanation and modifications below!

Beach Shape Up Total Body Workout 1

Warm up – for 5-7 minutes warm up with some light jogging, lunges, squats, planks, etc to get your body moving and your muscles warm and ready to work!

Jump Rope –¬†1 min. both legs together at a steady pace/1min. alternating legs every 20-30 jumps.

DB Squat w/overhead press –¬†Stand with feet hip width apart, toes turned out slightly, holding two dumbbells in front of your shoulders. Squat low, pushing through your heels and glutes to stand, press the dumbbells up extending your arms overhead. Use a challenging weight; the last 2-3 reps should be REALLY hard.

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Bicep curl –¬†with a dumbbell in each hand perform bicep curls, both arms together. Use a challenging weight so your last 2-3 reps are difficult.

Renegade row w/ pushup – Start in pushup position with your hands each on a dumbbell. Perform a pushup, dropping your chest between the dumbbells and keeping your elbows close to your sides. At the top of the pushup, pull your right dumbbell up to your chest performing a row, place it back down, repeat with your left. That is one rep.
Beginner Modification: Drop to your knees for the pushup and then back up to pushup position on your toes for the rows. 

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Single Leg Glute Bridge – Lying on your back bend your knees and place one foot flat on the floor and the other extended towards the ceiling. With the foot on the floor push up through your heel and glutes to the “bridge position”your back should be straight and glutes in line with your bent knee. Complete 10 reps on one leg and then switch.
Advanced modification РTry the glute bridges with your anchor leg on a stability ball. 

Jump Lunges – From a stand jump into the air landing in a lunge position. From the lunge jump into the air scissoring your legs and land in a lunge position on the other leg. Repeat for 10 reps per leg.

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Plank jacks – In a straight arm plank position jump your feet in and our like a jumping jack for 1 minute.

Push up (up position)Plank jacks

Up & Down Planks – In a straight arm plank position, one arm at a time walk down to an elbow plank position and then back up. Alternate arms every 3-5 up and downs go for 1 minute.

Push up (up position)Low plank

Tricep Dips РWith your palms on a chair and feet straight out in front of you lower your booty until just above the floor. Push back up to start using your triceps.
Beginner mod: Bend your knees, and lower and push up. (Third photo)
Advanced mod: Elevate your feet on a second chair and place a dumbbell in your lap for extra resistance. 

Dip up positionDip down positionDip modified

Plie squat w/upright row – Standing with your feet wider than shoulder width apart and your toes turned out, hold two dumbbells in front of you. Squat down, keeping your booty tucked in and your back straight (do not curl the weights as in the photo). Push through your glutes to stand and leading with your elbows lift the weights into an upright row. (3rd pic)

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Plie burpee w/ pushup – Drop down into a plie squat position (above). From there place your hands on the floor and jump your feet back to pushup position, perform a pushup, jump your feet back up into plie position and jump up into the air.
Beginner modification: Skip the pushup, and instead of jumping into the air do a dynamic pushup through your heels to stand.

Plie squat hold – Drop into a plie squat (get low…it should burn) and hold for a 30 count.

Plie front view close

Plie squat jumps – Perform squat jumps in a plie squat position.

Lateral raise – Stand straight up holding a dumbbell in each hand at your sides. Raise your arms to just below shoulder height and then lower back down.

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Chin ups (no place to do chin ups…try a reverse grip db row) – Hang on a bar with you hands in reverse grip. Pull yourself up until your chin is above the bar, slowly lower and repeat.
Beginner modification: Have a workout buddy assist you by lifting your legs in the chin ups, or try on an assisted pullup machine at the gym. Or try a dumbbell row with your hands gripping the dumbbells in a reverse grip. 

Wide Decline Pushups on stability ball – With hands on the ground wider than shoulder width, and your feet resting on a stability ball (picture) perform a pushup lowering your chest to about 2-3 inches from the ground and then push up.
Beginner modification: Skip the ball, and do these with your feet on the floor. See how many you can do, and then drop to your knees to finish your set.
Advanced modification: Lift one foot in the air complete 2 pushups and then switch lifting the other foot in the air. 

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Please let me know if you try the workout…I hope you’ll like it as much as I did!

See you Friday with a homemade version of the PSL! Watch out Starbucks!

Question: Do you push yourself harder when working out at home, or in the gym? Why?
I don’t know if I can answer this one. When I work out I tend to always push myself, but I often push a little harder when I’m working out with someone else.

Liesl

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