Little Black dress workout #3
Warm-up and cool down for 5-10 minutes each
Complete 3 rounds for time
30 Alt reverse lunge + press (1-2)
30 Side plank dips (per)
30 suicide tap down
10 Tuck jump burpee
EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks
4 Rounds 45s each
Lunge with press:Stand with both feet together and take a step forward with one leg. Lower the body by flexing the knee and dropping the hips until the back knee is almost touching the floor. Push off the front foot and return to the starting position by extending the hip and knee of the front leg. Repeat for the desired number of reps on each side. (Do not allow the knee to cross over the front of the toe.) Add overhead press
Side Plank with a Dip: Lie on your left side with your legs together. Place your left forearm on the ground with your left elbow directly underneath your left shoulder. Press through your shoulder to elevate your entire body to a side plank keeping your feet stacked. From this position, lower your hips to the ground and raise them back up to the top of the side plank. Repeat this motion for the desired number of reps. Keep your core tight, back flat, and your tailbone tucked. Repeat on the right side for the desired amount of time.
Suicide Tap Down Stand with your feet shoulder width apart and tighten your core. Rotate your torso to the right while flexing the hips and tap your left hand on the instep of your right foot. Both feet are turned at a 45 degree angle (don’t let the right knee extend past your toes). Be sure to keep your back flat, chest out, and your spine in neutral position. From the tap down push through your feet and jump upward extending your knees and hips so your feet lift a few inches off the ground while extending arms straight up and over the top of your head. Repeat this rotation tap down on your left side and then repeat from side to side for desired amount of time.
Burpee: From a standing position, squat down and bend over to place your hands in front of you on the floor (shoulder width apart.) Stabilize your body with your arms and kick your feet back behind you landing in a straight arm plank position. Then, tuck jump your feet back to their original placement and perform a squat jump to return to the starting position. *Beginners can “step-back” instead of jumping back for a lower intensity.
Mountain Climbers: In a straight arm plank position, place your hands on the floor slightly wider than shoulder width apart. While stabilizing your body with your arms, push up your hips up while bringing one knee straight into your chest at a time. Alternate bringing each knee in as fast as possible, while keeping the chest out and back flat. Repeat for the desired number of reps.
Jumping Jacks: From a standing position with your arms down by your side, jump up while bring your arms up laterally over your head and your legs out to the side. Land with your arms up over your head and your feet out to the side. Jump again and return to the starting position
Bicycle Crunches: Lie on your back with your elbows bent and your hands on either side of your head. Simultaneously bring your right knee in towards your chest while crunching up and rotating your torso to the right attempting to touch your left elbow to the right knee. Keeping your core tight, extend your right leg while bringing in your left knee and crunching and rotating to touch it to your right elbow. Keep both feet off the ground for the duration of the exercise. Continue alternating sides for the desired number of reps or time.
Plank: Lie on your stomach in a prone position with your legs extended out. Place your forearms (should be parallel) on the ground and move into a position similar to the top of a “push-up” except you are on your forearms instead of hands. Keep your feet together push out strong through your heels and strong into the ground through your shoulders. Keep your core tight, back flat, and your tailbone tucked. Hold this position for the desired amount of time.
Snow Angels/ Plank Jacks From either a straight arm plank position or a forearm plank, place your elbows or hands shoulder width apart and your feet together. Jump your feet out laterally, keeping your core tight. Jump your feet back in together back to the starting position and repeat. **Trainer Tip: Keep your spine neutral and back flat throughout the movement.
Bench/ Chair Dips: Sit on a bench with your feet on the ground with your legs either straight out (more challenging) or knees bent to 90° (less challenging). Place your hands on either side of your hips (right next to the side of your body.) Keeping your elbows pointed behind you, move your hips slightly off the bench and allow your body to lower directly to the ground by flexing your elbows to 90°. Keep your chest out and back flat (not allowing your shoulders to collapse in.) Press firmly through your palms to extend your arms back up to the starting position with your hips off the bench. Repeat for desired rep count or time interval. **Trainer Tip: You can increase/decrease the intensity by placing more/less body weight in the feet. Variation: Lift up one leg as you perform the movement.
Author: Monica Perry
I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I help women get fit quickly with the most food and least exercise.
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