Weekend Number two of the Isolation Challenge. Time is just flying by! Can you hear my sarcasm??
The weather is supposed to be sunny and nice all weekend so get outside for a run, walk, or bike ride and make note of all things we have to be thankful for. But please practice social distancing while out. I want to see all your faces sooner rather then later in the gym and that will not happen if people continue going out.
Tomorrow I will be posting some mobility exercises to help with those deep squats. Because you know more will be coming!! In the mean time on top of whatever cardiovascular activity you decide to do this weekend, do the following each day:
Two bonus complexes you can try this weekend:
Hopefully your legs are not too sore from all the squats. No chest or quads today!! Last workout of the week so make it a good one. I added a few additional warm up exercises for this workout on top of the two that are already on Youtube.
3 rounds of each complex - Video Link
1 leg deadlift (back leg on the ground) x 8/leg
Overhead pulls x 10 (this can be done on the ground or the bench)
Prone superman holds with half rainbows x 10 (not sure there is a proper name for this one)
1 Leg glute hold with Opposite leg drop 10x/leg
Slider squat (focus on the weight staying over the balancing leg and get nice and deep so you feel the glutes) x 8/side
Reverse row x 10
Seriously maybe too much time on my hands but I love watching people do stupid stuff. In lieu of today's squatting and push up challenge, I have picked my favorite squat and push up video's. I seriously laughed out loud. Have a watch because who does not need a little laugh right now.
Push up winner
Feel free to share your picks with me.
Challenge for the day: Video
Squatting - 10 of each exercise.
Push up's - 10 of each
4 Rounds total. Do all the squats in a row, then all the push ups, then start again with the squats.
Complex 1: Video Link
10 rounds of inclining ladder
1 knee drive each leg
Stand and press x 1
Each round add one more of each movement until you get to 10
Complex 2: three rounds Video Link
Standing 1 leg extensions x 10/leg
Box jumps x 15
Plank arm reaches x 10/arm
Repeat complex one but in descending order. Start with 10 squat and press and 10 knee drives per leg. 9,8,7,6,5,4,3,2,1
Thought we would start this day with a few laughs. I do not recommend any of these. The treadmill one's are my favorite.
Today is short and sweet so spend a little extra time working on mobility and feel free to pair it with another activity of your choice.
Complex 1: Repeat 5x in a row
Skip 100 skips
Tricep up downs 10/side - Video Link
Complex 2: Repeat 4x - Video Link
Hollow extension to tuck with a band/hockey stick or any object that is long and straight x 8
Plank hip touches x 20
Complex 3: Repeat 5x
Skip 100 skips
Russian Twists x 50, 40, 30, 20, 10 - Video Link
I hope everyone got outside to enjoy the sunshine this weekend.
Week two of the Isolation challenge is going to be great!!! I am missing everyone's faces but really enjoying your posts and comments so please keep them coming.
With all the workouts please keep in mind that doing some of it is better then none of it. I will do my best in the video's to provide options. And remember if you have weights to use them!!
Complex 1: 4 rounds Video Link
We finally got around to making the first game kids can play to get their exercise in. Giant Tic Tac Toe.
More video's to come after spring break.
Have fun kids!
It's the weekend!! Although everyday kind of seems like the weekend right now. Over the weekends the Isolation challenge consists of:
Get up and move everyday. Why? Because you can!
1000 stairs. You can do this outside or in your home. Just practice safe social distancing if you are going outside.
Inside I would break it up. I have 11 stairs so plan to do 10 rounds at a time. You have all day to get it done.
Happy Stair day!!
Being positive in a negative situation is not naive. It's leadership
Today's workout you will need a watch as it consists of 1 minute stations. Complete each exercise for 1 minute and move directly to the next with no rest. Once you have completed each exercise in the complex take a one minute rest and repeat the exercises two more times. There are two complexes to complete. Do all rounds of complex 1 before moving to complex 2.
Complex 1: Video Link
Tricep up down with a push up (alternate sides)
1 leg glute press (switch legs after 30 seconds)
Complex 2: Video Link
Hollow Extension to tuck
Overhead split squat (switch legs after 30 seconds)
Side plank with hip drop and knee drive (switch sides after 30 seconds)
The video's have a few options for Tricep up downs, Hollow Extension with tuck, overhead split squat, and side plank. Pick the version that challenges you the most!!