Do you feel stagnant in your workout routines? Feel like you’re not making progress? You need to step out of that comfort zone before the real magic happens. Get your blood pumping. Break a nice big sweat. Do a few more reps. Try something new. Or just get off the couch! The following moves will help you do just that, and then some.
So as I get older, the more I hate workouts like this. All the jumping, sweating, etc…It’s not always my cup of tea like it used to be. But I don’t eliminate moves like this because they’re effective, full-body moves, and they WORK. Try doing this circuit once a week, adding it to your other activity. It may be all you need to spice up your routine and nudge your body to fight through that plateau.
See how many reps you can do in 20-30 seconds. Do as a circuit, if you like. Go through all moves once, rest for two minutes, then repeat. Most of these are typically regarded as more advanced and may not be appropriate for those new to exercise.
Push & Reach
Start in pushup position, feet at hip width, and perform pushup. At the top of your subsequent pushup, simultaneously extend right arm so that it’s parallel to the floor and raise left leg about eight inches, also parallel to the floor. Hold this position and count to three. Return to the top of the plank position and switch arms and legs with the next rep.
*When arm and leg are extended at the top of the movement, keep back flat and hips parallel to the floor.
Single-Legged Mountain Climber
Start in a straight-arm plank and pull your left knee in toward your chest, keeping the right leg extended. Keeping the right knee tucked in, jump your left leg forward then jump it back to full plank position. Do an equal number of reps on both sides.
Jumping Lunge
Start by standing with one foot forward, and the other foot back. Bend both knees in a modified squat position. The thigh of your front leg and the shin of your rear leg should be parallel to the floor. The knee of your rear leg should be almost touching the floor. If your right leg is in front, then raise your left hand in a 90-degree “L” shape in front of you. Put your right arm behind you, also bent at a 90-degree angle. When ready, jump up with an explosive motion, making sure to get both feet off the ground. Switch in mid-air so that your front leg goes to the rear, and the rear leg comes to the front. Switch your arms and legs accordingly. Add light weights for an extra challenge.
Reverse Plank Leg Lift
Start in a seated position with your legs together and extended in front. Place your hands under your shoulders with your fingertips pointing in front of you. Lift your hips off the ground until your body is straight. Add leg lifts for more of a challenge. Extend your right leg off the ground and hold for a breath. Lower your leg and repeat the leg lift on the other side.
Push-Up Jack
Begin in a plank position with the hands wider than shoulders and the body in a straight line from head to heels. Jump the feet wide at the same time you bend the elbows into a push up, going as low as you can. In a smooth movement, spring back up, jumping your feet back together into your plank.
These moves are tough–So start out slow, do what you can do, and eventually they’ll be come easier.
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