Little Black dress workout #2
Warm-up and cool down for 5-10 minutes each
800 M Run
70 Squat jacks
60 Russian Twists
50 Hip Bridges
20 V Jumps
800 M Run
Squat Jacks: From a squatting position, jump up with your legs and hands out to the side (resembling a star). Feet leave the ground. On landing, make sure you land on both feet together, lowering down back into the squat position. Remember not to allow your knees to pass over your toes and to keep most of your weight in your heels.
Russian Twists: Sit in a “V” with your knees bent to 90°, back flat, chest out, and heels on the ground. Rotate your torso slowly to the right, keeping your chest out and shoulders pulled back. Make sure to keep your neck neutral. Once all the way to the right, rotate in the opposite direction (to the left.) Repeat this rotation from side to side for the desired number of reps or for time
Hip Bridges: Lie on your back with your hips flexed, feet on the ground and knees bent to 90°. Place your hands on either side of your hips. Feet should be just shy of shoulder width apart. Contract your glutes and drive your hips upward to the sky while simultaneously trying to squeeze your knees together. Keep your upper back on the ground. Lower your hips back to the starting position. You can perform this exercise for repetitions or hold for time at the top of the hip bridge.
Push up: From the top of a plank position and your hands slightly wider than shoulder width apart, lower your body to the ground until your chest hits the floor. Extend your arms to return to the starting position. Keep your upper and lower body straight throughout the movement. Repeat for the desired number of reps. (Can be modified by doing knee push-ups or doing this movement against a railing or wall.)
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.
V-Jump: From a straight arm plank position, place your 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.
Dive Bombers: From Begin this exercise in the Downward Dog position . Bending at the elbows, “scoop” your chest and head towards the ground, between your planted hands (making sure not to touch the ground), and finish in “cobra” position. Reverse the motion to return to the starting position. Nose and chest will be close to the ground coming back through as well. Repeat for desired reps.
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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