Kickstart workout
Posted: April 24, 2012 Filed under: Home workout | Tags: bridge, burpees, butt in the air, home workout, plank jacks Leave a comment »
Ah, Monday again. Here’s a home workout to get you quickly into the workout week. This workout will target the usual: core, abs, get that heart rate up…
It’s a 12 minute workout. 4 exercises, 3 times through. Get your interval timer out!
It’s 12 rounds, 10 seconds off, 50 seconds on
Exercises with my scores:
Pushup jump burpee 8 / 7 / 7
Bridge 9 / 10 / 11
Butt in the air 9 / 12 / 10
Plank Jacks 31/ 31 / 31
Pushup jump burpee
Jump your feet out into a plank and into a pushup. Jump your feet back in to a squat, then from there jump up. One rep! Burpee!
Bridge
This time I’m using a stability ball, but I’ll give you options for without. Lay your feet on the stability ball, keeping your body straight. Then bring the ball towards you and move your feet down with your abs, so that you are knees are near 90 degrees and your body is straight. Without a stability ball, lay on the ground, and put your foot flat on the ground. Lift up your hips so that your body keeps the same straight line as in the picture, just without the ball. Hips up for both kinds – one rep.
Butt in the air
I know I just did this. But it was really fun! Also I wanted better pictures. Get in plank with the ball beneath your shins, then using your abs, bring your butt up in the air and straighten your upper body up towards it. My head should really be looking down between my arms, straightening that line. Each time your butt is in the air, one rep. So try to do better than me. If you don’t have a stability ball, you can sub with V-ups – bring your upper body and your lower body up towards the ceiling, trying to touch your toes.
Start:
End:
Plank jacks
With elbows down, get in plank. Jump your feet out on either side of your body (the width of a yoga mat). Each time your legs are out, is one rep.
Disclaimer: not an expert, do this at your own risk, be careful, ask your doctor.
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