Dedicated in December Week 3

DID Week 3

Are you still dedicated!? Week 3 of #dedicatedindecember here!! It is not absolutely necessary, but I highly recommend the using the Seconds Pro timer app. It is $4.99,  but it is so worth it! This workout is a #circuittraining 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!! Description of exercises is as follows:

Week 3:

1. Weighted Squats: Stand with feet planted a little more than shoulder width apart. Hold a barbell on each shoulder, the heaviest you can stand. You want to ensure that your form is not compromised. 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! Stand up to the returning position using your glutes and legs. Repeat.

2. Close-grip Push-ups: These are just like regular push ups except your hands are close together rather than wide. Start face down with weight distributed on the hands and feet. Your body should be rigid and straight, and hands placed together making a triangle with your thumbs out. 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 about halfway through the minute and it really allows me to have proper form. 

3. Fire Hydrants: Get on all fours. Lift right leg out to the side while keeping the knee bent. Return to starting position and continue for :30 while switching to the left leg for the remaining :30. Again, left/right can be done in setup. If you want more of a challenge, add ankle weights!

4. Mountain Climbers: 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). Bring your left knee to your chest while keeping your weight evenly distributed. Bring back and repeat with the right leg. Take short pauses during the minute if you need!

5. Dumbbell Tricep Kickbacks: Kneel over a bench or chair with one arm supporting your body. Grasp dumbbell with free hand. Position upper arm parallel to floor and extend arm until it is straight. Return to starting position and continue for :30 while switching to the opposite arm for the remaining :30. Again, left/right can be done in setup.

6. Weighted Walking Lunges: Hold a dumbbell in each hand. Step with one leg into a lunge position and be sure not to let your knees go past your toes. Step with other leg and continue to walk in a straight line. I do these up and down a long hallway.

7. Arnold Curls: Sit or stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.