No Gym Needed

Let’s Go!!! Day 4

Advertisements

No Gym Needed

squats with medicine ballStart with Ball Clean. Crouch, holding a medicine ball between feet on ground. Stand, shrugging shoulders as you flip wrists and bend elbows to bring ball to chest and lower to a squat (as shown). Return to start. Repeat for 45 seconds. Rest 15 seconds.

Next, do Halo. Hold ball overhead with arms extended, elbows soft and abs engaged. Circle ball clockwise above head for 1 rep (as shown). Do 5 reps; switch directions. Continue for 45 seconds. Rest 15 seconds.

Then do Ball Clean again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Halo.) medicine ball stand

wall workout outStart with Wall Ball. Stand with feet hip-width apart, holding ball at chin with elbows at sides; squat until thighs are parallel to ground. Explode up, extending arms as you throw ball against wall (as shown). Catch ball and immediately return to start. Repeat for 45 seconds. Rest 15 seconds.

Fitness tips courtesy of SELF:http://www.self.com/fitness/workouts/2014/02/24-minute-at-home-boot-camp-slideshow?mbid=earlymorningFB23938444#slide=8

No Gym Needed

plank1Tabata One

Jumping jacks: This classic calisthenic move get the heart rate going; add in some cross jacks for variety.

Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.

One-Minute Rest:standing leg cradle

Tabata

Two Squats with reach: Take your basic squat, lift your arms overhead, and you’ve increase the core strength needed for each rep.

Up-down planks: Move steadily and smoothly between plank and elbow plank working your arms and your core.

One-Minute Rest: standing quad stretch (30 seconds each leg)

Tabata Three

Alternating backward lunges: Step backward into a lunge and alternating legs with each rep.

Mountain climbers: Holding a plank position, move your legs like you’re running in place to work your arms and abs.

One-Minute Rest: deep hip flexor stretch (30 seconds each side)

Tabata Four

Alternating side lunges: Keep our chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.

Bicycle crunches: Don’t blast through your reps of this class ab exercise. Keep your shoulder blades off the ground and you twist through your ribs to bring your elbow to your opposite knee.

Fitness tips courtesy of: http://www.self.com/blogs/flash/2014/05/fitness-tabata-routine-trouble-zones.html