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
Burpee (pushup and jump) 7 / 6 / 6
One leg v ups 21 / 20 / 20
Skaters 40 / 54 / 48
One arm side press up with right arm 19 / 19 / 18
One arm side press up with left arm 18 / 20 / 19
Side plank left leg kick 25 / 26 / 26
Side plank right leg kick 17 / 24 / 25
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)
One leg v ups
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
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
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!!!