Little Black Dress – Workout Number 1
Try out my first workout in a series of weekend warrior workouts. Comment below if you did it!
Warm-up and cool down for 5-10 minutes each.
400 M Run
50 jack knives (per side) L & R
Repeat 3x (45s Work 15s Rest)
25 M Lateral shuffle
Single leg Plank L
Single leg Plank R
45 sec rest
Side Shuffle: Stand in “ready” position with your feet shoulder width apart and your knees slightly bent. Take a large step out to the right with the right foot. Follow by “shuffling” your left foot next to your right foot. Step out again to the right with your right foot and again shuffle your left foot over towards your right. Continue this pattern, getting faster as you become more comfortable with the movement. Repeat in both direction for the desired amount of time or distance.
Inchworm: Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.Keep going until your body is parall el to the ground in a pushup position.Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Forward Lunge: 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.)
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.
Plank (One-legged variation): 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. Lift one leg off the ground and have the other leg push out strong through the heel while pushing strong into the ground through your shoulders (do not leg shoulders sink in). Keep your core tight, back flat, and your tailbone tucked. Hold this position for the desired amount of time and then switch legs.
High Knees: Begin jogging and on each step, bring your knee towards your chest as high as possible. Keep your arms moving as if you’re jogging. Perform this exercise for the desired amount of time or distance.
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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I’m always researching, looking for loopholes that make losing fat easy… because I believe life is hard enough and getting fit shouldn’t be, ya feel me?
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