Dedicated in December Week 4

DID Week 4

Better a little late than never; week 4 of Dedicated in December is here!! I am not healed enough to finish this out, but I still want to provide the last week I planned. 

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 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!! Description of exercises is as follows:

Week 4:

1. Jump Squats: Stand with feet planted a little more than shoulder width apart. Hold in core and go down to a squat position with your ass out going down as far as you can. Ass to thebgrass! Jump up to the returning position using your glutes and legs.  Repeat and take short pauses when needed.

2. Elevated Push-ups: These are just like regular push ups except your feet are elevated. Start face down with weight distributed on the hands and put feet on a chair or low table. Your body should be rigid and straight, and hands placed wide apart.  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. Don't be afraid to pause for a few moments and/or drop to your knees when needed; it could help you achieve proper form. 

3. 1-Leg Elevated Bridge Raises. Lay down with knees bent. Put your feet on the edge of  a table or on a wall and hold up one leg. Lift your ass off the ground repeating for :30 and then switching legs for the remaining :30.

4. Burpees: Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Stand up from the squat position. Repeat and take short pauses when needed.

5. Rows: Put your left knee on a table or bench while keeping the other foot planted on the floor. You should be bent over with your left hand on the table and right hand holding a barbel. Lift the barbell while keeping your arm at your side; you want to be pulling back with your tricep and back. Repeat on this side for :30 while switching to the right side for the remaining :30. Again, left/right can be done in setup.

6. Jump Plié Squats: Stand a bit more than shoulder with apart with feet pointed open. Like regular jump 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! Jump up to the returning position using your glutes and legs. Repeat and take short pauses when needed.

7. Back Raises: Stand with feet planted a little more than shoulder width apart with a barbell in each hand. Keep your back straight and bend a bit ensuring your core is tight and back stays straight. The barbells start at waist level them lift them up to your chest by bending your elbows. Your elbows should be facing out and keep your palms facing your body. Repeat.