Daily Workout
Equipment needed: Sturdy chair
3 Rounds:
1 min step ups on chair alternating legs
*Pro-Tip- try not to use the foot on the floor to help you get up on the chair. Think about pulling the heel that’s on the chair toward you and into the floor to activate your glutes and hamstrings on that leg.
15 chair dips (bent legs is easier, straight legs is harder)
1 min toe taps to the chair (Kind of like running in place with high knees. Put the chair in front of you and tap the chair with your toes)
15 chair push ups
You’re going to need a broom for this one.
5 rounds for time:
20 broomstick thrusters
40 side jumps over the broomstick
Rest day
Get outside!
60 min fast walking or hiking
10 min
At the start of each minute perform
6 burpees
10 jump squats
Rest the remainder of the minute
Then:
Max plank hold
Equipment needed: pull up bar
Put a chair under the pull up bar for your feet. Use your arms as much as possible, and let your legs make up the difference.
5 pull-ups with slow descents
5 push-ups- also slow- elbows in close to the body
Repeat this until you cannot perform 5 reps with good form.
50 hip bridges
(lie on the floor with your knees bent, press into your feet, and lift your hips as high as you can by squeezing your butt)
50 squats
50 lunges
50 hip bridges
Monday! Start the week right.
Fill a laundry basket with some random, heavy things. Then:
Stand for 1 min holding the basket at your waist
10 floor to counter top lifts (place the basket on the floor, then squat down and lift it with a straight back and put it on the counter)
Stand for one min with it over your head
Repeat 4 times
#laundrygains
Rest day.
Do something nice for yourself.
