WTW #2


Wicked Tight

Created by Kari Sullivan

Workout #2

Works:  Whole body

Go through each exercise once, completing one circuit.  Repeat 2 more times for a total of 3 runs through the circuit.  If you missed a cardio workout,  go ahead and alternate between any of the following C.V.A’s for 30 seconds:

Mountain Climbers Jumping Rope X-country Skiers
Hop-overs Long Jumps Across a Room Up n Overs in a Plank
  • Hanging knee crunch
    • Support yourself between two stationary objects of the same height, legs extended.  Contract abdominal muscles as you bring your knees up to hip height.  If you can, try to ‘curl’ your knees up to your chest.  Release and slowly lower down with control.
      • 12 – 15 reps
  • Side crunch
    • On hands and knees, extend left leg out to the side, toes pointed.  Place your left head on your head, elbow pointed towards the side.  Lift your left leg up and extend your left arm, trying to bring the two together.  Keep your leg straight and hold for 1 -2 seconds.  Slowly release.  For additional resistance, hold a 3 – 5 lb weight in left hand.
      • 12 – 15 reps on each side
  • Plank:  Sneak-throughs
    • Start in plank.  Draw your left knee towards your chest but then redirect your leg, bringing it through the space inbetween your right leg and arm.  Hold for 1 -2 seconds then slowly return to start.
      • 12 – 15 reps each side
  • Squat with a twist
    • Stand with feet hip width apart, knees soft.  Come into a squat, twisting your upper body to the left at the same time.  Weight should be in the heels and knees should remain facing forward.  For additional resistance, a medicine ball can be used or a resistance band can be anchored to a stationary object and pulled in a controlled manner to whichever side you are twisting towards.
  • Butt pulses
    • On hands and knees, raise your left leg behind, trying to keep a 90® angle.  With the raised leg parallel to the ground, pulse the leg up and down for 30 seconds.  At the top of each pulse, squeeze your butt.
      • 30 seconds each leg
  • Skiers with bands
    • Attach a resistance band to a stationary object.  Stand far enough away so that there is a little bit of resistance in the band.  Squat, weight in heels.  As you squat, pull the resistance band back towards your hips, ending in a full arm extension.  Release, coming back to starting position.
      • 12 – 15 reps
  • Lift and Roll
    • Lying on your back, place a stability ball under your feet.  Press down through your heels and lift your hips up off the ground.  While hips are elevated, slowly roll the ball out, extending your legs in the process.  Hold for 1 – 2 seconds, then roll the ball back in.  Slowly lower down.  Repeat.
      • 12 -15 reps
  • KDL
    • Kick to dead lift.  Stand tall, kick your left leg forward in a controlled manner.  Bring the leg back to starting position and then immediately kick the leg backwards while dropping your torso, bending at the waist.  From here, slowly rise up, performing a dead lift, but ending in a reverse lunge.  Push through the heel of the front foot and come to standing.  Repeat on the other side.
      • 12 – 15 reps per side

 

That’s one circuit.  Repeat two more times to complete the circuit.  Give yourself 10 to 15 minutes to stretch afterwards and cool down.  Remember to hydrate and refuel afterwards!  On the move?  Try packing an easily transportable snack like a handful of almonds, some crackers (Triscuits are my favorite), and a piece of fruit, like an apple.  Pair this with some water and you have a great post workout snack!

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