This is a short and sweet workout; we’re just going to complete 2 circuits. Each circuit is comprised of 3 exercises. This workout will take you 20 minutes, when you repeat through each circuit three times.
Imagine how a speed skater moves, we are going to replicate that. Jump side to side alternating legs, and kicking the other leg back. You are going to reach your opposite arm to your opposite foot, bring it as low to the ground as you are able. Though the name implies it, this is not a test of speed. Focus on balance and control. Plant your feet with each jump and breathe.
Tricep Pushups -15X each arm
When doing tricep pushups be sure your belly is pulled in, bringing stability and balance to the movement. You don’t want to rest your body on the ground between each extension. Lower yourself just low enough so that you hover over the ground, from there, straighten your elbow and extend all the way up.
We begin in a downward dog position. Move one foot out and up to the side, near your hand. Keep your shins straight and your heel planted. Your knee should not extend over your toe. Bring your forehead close to your knee, if you can’t smell your arm pit you’re not close enough.
You can find any bench that is lower than knee height to perform this exercise. It is crucial that you are extended far enough out, when you lunge, your knee should not go past your toes. We want to see nice straight shins. Keep your torso up and shoulders square, no slouching.
Saxon bends with full rotation - 10 X each direction
This is such a great exercise for your obliques. Begin with both hands pointing up, bend to one side 10 X, bend to the other side 10 X. Now do a full rotation all the way around with a pause on each side. Keep your arms open and don’t get too dizzy.
This is a great exercise to target your glutes. Squat down with your back resting on the wall. You want to get low enough that your quads are parallel to the ground, and shins are perfectly straight as always. Keep your weight planted on your heel. Extend one leg and pulse it tapping your toe and extending it out in front.
We want to keep these V-ups small so we can target the lower abdominals. Extend the legs no higher than 1 ½ feet off the ground. Raise your head up. Be cautious not to strain the neck. Lizard neck will cause you a lot of pain later on, so keep the neck relaxed. You can modify by using a pillow for your head, if this strains your neck too much.