Are you still dedicated!? Week 2 of Dedicated in December is here!! It is not absolutely necessary, but I highly recommend the using the SecondsPro timer app. I think it costs a dollar, but it is so worth it! This workout is a circuit training workout, composed of 7 exercises each lasting 1 minute. Repeat all 7 exercises for a total of 3-5 sets. Be sure to rest for a few seconds between each exercise and after each set. I set up :05 seconds between each exercise and :30 seconds between each set. A 5 set workout is less than 40 MINUTES! Incorporate this workout into your routine 2-5 days a week depending on your level of fitness! Be sure to hashtag your photos with #dedicatedindecember, #iDIDit, and #justDIDit. Also please feel free to tag me @alice_faerie, so I can see all the participation!!
1. Bulgarian Split Squats: Stand with feet planted a little more than shoulder width apart. Put one foot on a chair or table behind you. Hold in core and while keeping your foot/toes on the chair, go down to a squat position with your ass out going down as far as you can. Ass to the grass! For the leg planted on the ground, try not to let your knee go past your toes. Stand up to the returning position using your glutes and legs. Repeat.
2. Push-ups: Start face down with weight distributed on the hands and feet. Your body should be rigid and straight, and hands placed approximately shoulder width apart (the plank position). Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. Be sure to move in a nice fluid motion, keeping the core muscle groups activated. If you can do a real push-up that is great! If not, you will get there! Don't be afraid to drop to your knees when needed. I still do and it really allows me to have proper form.
3. Alt Side Lunges: Stand with your feet parallel, hip-width apart. Slowly step to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Next push off firmly with your right foot, returning to starting position. Repeat the movement for the opposite side alternating for the entire minute.
4. Bicycle Kicks: Start by sitting on the floor with your legs stretched out straight and elevated. Sit up in a crunch position while bringing one knee to your chest and twisting your torso in the opposite direction. Repeat with the other leg alternating for the whole minute.
5. Tricep Raises: tand with feet planted a little more than shoulder width apart. Hold a barbell (the heaviest you can stand) over your head with your palms facing up. Lower the barbell behind your head ensuring your back is straight and core is tight. Lift barbell using your triceps and back. Repeat.
6. Plié Squat with 4 count pulse: Stand a bit more than shoulder with apart with feet pointed open. Like regular squats, Hold in core and go down to a squat position with your ass out going down as far as you can. ass to the grass! Pulse for four counts and then stand up to the returning position using your glutes and legs. Repeat.
7. Bench Press: Lay on a table, bench, or exercise ball. I use the ball Bc it also works my core! Lay back and grab a barbell in each arm. Push the barbell up then return to starting position. Be sure to keep your core in and back straight while bending the elbows. Repeat.
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