Public Body "12 Moves of Fitness!" Workout
From the entire Public Body family to yours, MERRY CHRISTMAS! We've taken some of our favorite exercises to create a workout that you can do today in 30 minutes or less. Take this with you on your holiday travels! Have a wonderful holiday weekend, and a hot and awesome 2018!
Love, The Public Body Family
Complete the following exercises for the amount of reps listed. Then, if you're up for a bigger challenge, repeat it in reverse order. :-)
-12 Single leg burpees: Begin in a standing position. Drop into a low squat position with your hands on the ground. Kick your feet back into a pushup (high plank) position keeping one leg raised off the ground by a few inches. Lower your chest to and from the ground to complete a pushup. Jump your feet in to return to the squat position. Jump up from the squat position. That is one rep. On the second rep, raise the opposite leg off the ground.
-11 Glute bridges: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be around shoulder width apart. Push with your heels to lift your hips off the floor while keeping your back straight. Hold at the top for 5 seconds. Slowly lower back to the starting position. A more challenging version is to perform this exercise with one leg raised forward, just be sure to alternate that leg with each set!
-10 Abdominal windshield-wipers: Lie on your back on the floor and raise your legs raised straight up to the ceiling (90 degrees). Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor and raising the opposite hip slightly off the floor. Then return to center and drop your legs down to the other side. That is one rep. As you improve, bring your arms closer in to your body so they offer less stability.
-9 Star Jumps: Begin with your feet together and arms close to your body. To start, squat halfway down then explode up as high as possible extending your arms and legs away from your body like and "X.”
-8 Cross body mountain climbers: Start in a high plank position with shoulders stacked over elbows and elbows over wrists. Keeping your body flat, drive your right knee toward your left elbow then your left knee to your right elbow. That is one rep. Repeat rapidly for all reps.
-7 Sumo squats: Stand with feet slightly wider than shoulder width apart and toes slightly turned out. Sit the hips back shifting weight into your heels, then return to standing.
-6 Shoulder pushups with donkey kick: Begin in a downward facing dog with your hands slightly wider than your shoulders, hips high, heels pressing back and your gaze toward your heels. Begin to lift your heels until you are on your tippy toes. Then bend your elbows out to the sides and lower into a push up (top of head toward the ground while the hips remain high.) Return to a plank position then bend your knees and explosively push off the ground with your feet to kick your heels to your glutes for a donkey kick. Land softly with knees bent.
-5 Ab leg lifts: Lie on your back with your legs straight and raised toward the ceiling (90 degrees). Slowly lower your legs. Bring them down as far as you can while keeping your back flat against the floor. Don't just let gravity work for you. Make sure you're in control. Then raise your legs back up to the ceiling.
-4 Tricep dips: Position your hands shoulder-width apart on a secure bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, then bend at the elbows lowering your body slowly for 3 seconds and then fire your triceps and straighten the arms again in 1 second. Be sure to keep your shoulders active, down and back.
-3 Alternating curtsey lunges: Stand with feet hip width apart. Cross your right leg back and on a diagonal behind body so that your right knee is in line with your left lower calf, bending both knees about 90 degrees. Repeat opposite side. That is one rep. Repeat for total reps
-2 Spiderman pushups: Start in a traditional pushup position. As you move toward the floor, bring your right knee to your right elbow, keeping it off the ground. Press up to starting position and repeat opposite side. That is one rep. Repeat alternating sides.
-1 Tuck jump: Start in a quarter squat. Push your hips back and lean forward, but keep your back flat. Put all your force and jump up explosively. As you jump into the air as high as you can, try to bring your knees to your chest. This is an advanced plyometric exercise. Squats or squat jumps are also an option.
Rest for one minute then repeat the circuit in reverse, starting with 12 tuck jumps, 11 Spiderman pushups, 10 curtsey lunges, etc.
Stay merry, hot and awesome.