Be a stronger bracer and link in your defensive chain with a stronger upper body and core!
You need: A mat, a chair or bench, and a timer set to 30s / 10s intervals
Warm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats. Required: April Challenge Warm-up Sequence
Stability Training: Included in the workout.
Sun’s Out, Funs Out Workout:
Perform each movement for 30s. Rest and prep for the next movement for 10s.
Five Minute sequence:
Elbows-to-hands planks
Bicycles
Triceps Push-Ups
Ab-Leg Lifts
Flying Plank Push-Ups
Supermans
Side plank – L
Side plank – R
Bench Dips
Penguins
Repeat the above sequence for two or three total rounds! Option to rest between rounds.
Finish: Upper Body Stretch Sequence! Downward dog… child’s pose.
Explanations and modifications:
Just because this is set up as timed intervals, it’s not intended to make you race. Try to use excellent form throughout!
To make this easier: Take rests. Perform push-ups and tricep push-ups from your knees, or with hands elevated.
To make this harder: Do extra rounds. Do push-ups and tricep push-ups on one foot. Modify bench dips with feet elevated.
xoxo Booty