Spring Tune Up 20-Minute Workout

  • Warm-up for 3 minutes before starting the workout.
  • Do 10-15 reps of each muscle conditioning move.
  • Move quickly to your cardio boosts between muscle conditioning moves to keep heart rate elevated.
  • Cool down and stretch for at least 3 minutes at the end of the workout.

1. Wall Squat: works legs

  • Arms in goalpost position, stand against wall
  • Walk legs out so you’re in a sitting position, pressing back against wall, knees bent at 90 degree angle
  • 30 sec. (option to add: lift R leg 30 sec. + lift L leg 30 sec. + 30 sec. both legs on floor)
YouTube Preview Image

2. Cardio Boost: Jumping Jacks (30-60 seconds)

3. Lunge & Power Glute Lift: works legs, glutes

  • R leg forward in lunge position, keeping knee at 90 degree angle over ankle
  • Lower into lunge, pulse at bottom x3 then push off front foot, extending back leg & squeezing glute
  • Lower back leg to floor and move back into low lunge/pulse • Complete R side then L
YouTube Preview Image

 4. Cardio Boost: Kick Bum Run (30-60 seconds)

 5. Push-up Series: works chest & cardio endurance

  • 8 push-ups + 30 sec. plank jacks
  • 8 push-ups + 30 sec. mountain climbers
  • 8 push-ups + 30 sec. squat thrusts
YouTube Preview Image

 6. Cardio Boost: Jump Twists (feet jump corner to corner while arms swing opp. way) (30-60 seconds)

YouTube Preview Image

 7. Side Tri Push-up: works back of arm

  • Lie on side, hips stacked, top arm 90 degree angle at chest height, pushing palm into floor
  • Bottom arm reaches under to hold top tricep
  • Push-up on bottom hand to lengthen arm and lift torso off floor. Release.  Do reps then switch sides.
YouTube Preview Image

 8. Cardio Boost: Knees Up (30-60 seconds)

 9. Inner Thigh Squat with Scapula Squeeze: works legs, upper back & shoulders

  • Wide stance, toes pointed out, push knees to back wall
  • Arms out to side
  • Bend knees, lowering into squat, bring arms into body, squeezing shoulder blades together
  • Release out of squat, moving arms back to side
  • 2 counts down & 2 counts up (option w/ tube or weights)
YouTube Preview Image

 10.  Cardio Boost: Frog Jumps – Inner thigh squat low, jump forward 2 x’s and back 2 x’s, staying low in squat.  Take off and land on balls of feet (30-60 seconds)

YouTube Preview Image

 11.  All 4’s Boost:  works arms, legs & core

  • Start on all 4’s, lift knees so shins off ground
  • Straighten legs as if moving into downward dog, while lifting R leg off ground & pushing up to ceiling
  • Head comes between arms and hips are lifting to the sky. Do reps and repeat L
YouTube Preview Image

 12.  Scissors: works core

  • Lie on back, hands under low back to support. Lift straight legs off ground a few inches
  • Alternate crossing feet at ankles and pushing legs out into wide V, while keeping legs straight & off ground
YouTube Preview Image

 13.  Bicycles: works abs – Lie on back, crunch knee into opposite shoulder.  L & R = 1 rep.

YouTube Preview Image

14.  Stretch

YouTube Preview Image
Filed under: Uncategorized, Weekly Challenge

Tags: , , , , , , ,

Post a Comment

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*
*

  • Testimonials

    “Beth has been instrumental in helping me to achieve my fitness and weight loss goals. After my third child, I had some physical injuries to overcome as well as over 30 pounds to lose. Beth's programs helped me rebuild my strength and lose almost 20 pounds so far. Thank you Beth! - Leah”
  • Mom of the Month

    Erin’s baby was only three months old when she saw a poster for CareerFit Mom in her neighbourhood.

    “I didn’t have any numerical goals – just wanted to kickstart a healthy and active routine in my life,” she says. Finding CareerFit Mom was the key. The exercise classes available were created with a new mom in mind ... More