Kicking our own butts (or trying) Side to side workout

Posted: July 31, 2012 | Author: fitnerd | Filed under: Home workout | Tags: burpee, dive bomber, one arm press up, one leg v up, side plank kick, skaters |Leave a comment »

So I did this workout in May. Redoing it, I did not kick really kick my old time’s butt all that much. If at all. Oh well. I am still sore two days later anyway, so something was happening there. Either way, trying to beat your old scores really is motivating!

Yesterday I promised you a longer, harder home workout today. Well, I think this one delivers. The home workout today includes some arm exercises that will hit your arms ALL over. I don’t think it misses a muscle. It will also get your abs and your hips good, too. I know because I’m feeling it all today! The workout’s “Side to Side” name comes from the end of the workout when you are on your side the whole time.

This is a 24 minute workout (you can cut out the last round if you are in a hurry, but why not challenge yourself if you can?)

It’s 8 exercises 3 times through. So, set those interval timers (Seconds Free app on your phone!) to 24 rounds. 10 seconds rest, 50 seconds hard work.

Divebomber 10 / 8 / 9 New score: 10 / 9.5 / 8

Burpee (pushup and jump) 7 / 6 / 6 New score: 8 /6 / 6

One leg v ups 21 / 20 / 20 New score: 18 / 22 / 20

Skaters 40 / 54 / 48 New score: 43 / 52 / 45

One arm side press up with right arm 19 / 19 / 18 New score: 17 / 15 / 16

One arm side press up with left arm 18 / 20 / 19 New score: 19 / 18 / 19

Side plank left leg kick 25 / 26 / 26 New score: 23 / 23 / 29

Side plank right leg kick 17 / 24 / 25 New score: 30 /33 / 36

 

Divebombers

Start with butt up, head down, on feet and hands. Swoop head up to the ceiling, with your body following it in a smooth and controlled motion. Then reverse to get your butt in the air again. That completes the first rep!

Burpee (pushup and jump)

Jump out into a plank and lower down in a pushup. After you come back up into plank, jump your feet back in towards your hands into squat position. From here, jump as high as you can. One rep!

One leg v ups

Just like regular v ups, but this time you touch the opposite arm to opposite leg. Each tough is one rep.

Skaters

I did these with the hands on an Ugi ball, but these can be done without as shown in the pictures. They are kind of like mountain climbers, but side to side. Start with one leg underneath you in squat position with other leg out to the side. Using your core and legs, switch the leg position. Each switch is one rep.

One arm side press up with right arm

Laying on your side, keep your bottom arm out of the way. Press up with your top arm, the right one, to lift your upper body off the ground. Each lift is one rep. See below for picture.

One arm side press up with left arm

See above, just switch sides.

Side plank left leg kick

Get in side plank on your elbow. Lift the top leg – left – parallel to the floor and fold your leg in. Then kick the leg out to straighten it. Each kick is one rep. See below for picture.

Side plank right leg kick

See above, just switch sides.

Now do everything two more times!

Disclaimer – I am not an expert, do this at your own risk, be careful, ask your doctor, listen to your body!!!

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