Circuit 1:
15 sumo jump squats
15 weighted wide squats on bench
15 burpees
30 or 15 per leg weighted step ups
after 7 minutes break:
Circuit 2:
30 or 15 per leg jump lunges
15 medicine ball crab walk
24 or 12 per leg weighted walking lunges
2 minutes skipping
Here is the explanation to these workouts
And I almost forgot don't forget to come back on Wednesday and check out another workout
Sumo jump squats: Plant both feet on the floor wider than shoulder width point feet slightly outward. Looking straight ahead, bend at both the hips and knees. Continue bending your knees until your upper legs are parallel wit the floor. Lean your body forward slightly so that you are able to place your hands on the floor in front of you. Push up through your heels, propel your body upwards into the air, extend your legs whilst in the air before landing back into sumo squat position.
Weighted wide squats on bench: Start by placing two plat benches vertically on either side of you. Collect a heavy weight and firmly grasp it with both hands and step up onto the benches. Turn your feet out on a 45 degree angle like a duck! Looking straight ahead, bend at both hips and knees. Continue bending your knees until your upper legs are parallel with the floor. Once the bottom of the weight is slightly lower than the bench push up through your heels.
Burpees: more explanation here
Weighted step ups: more explanation here
Jump lunges: explanation here
Medicine ball crab walk: for this exercise I couldn't find a photo but it is easy. You put hand and legs together straight and in your hands you hold medicine ball you open your legs and then them in duck position stand up again and do it all over again
Weighted walking lunges: explanation here
Skipping: explanation here
So this was for weeks 5&7 Monday workout don't give up just keep motivating yourself and enjoy it. Keep telling yourself I can do it and I know you can do it. You girls are strong and you will look so amazing after this and feel great.
X.o.X.o
Nakedlydressed
Related articles:
Kayla Workout Program Monday Weeks 1&3
Kayla Workout Program Monday Weeks 2&4
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