Kicking My Own Butt

Hi there!

I made it home from Boston safe and sound. I came back to very rainy weather in SF! I have to say though, I prefer a cold rain to a humid one. When I walked out into the rain in Boston, my mind couldn’t comprehend why I was still sweating!

It’s good to be back. Because I missed my workout yesterday morning (working all day and the time change finally took it out of me) I did a body weight routine this morning. I pulled it off this website and just went for it, but I should have probably reviewed before I started. It was definitely too long and advanced for me. I couldn’t finish the whole thing, but I did what I could in good form and made some modifications. Here’s the workout:

Indoor bodyweight workout warm up:
Quick 3-minute jog
Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
20 Bodyweight squats
20 toe raises
20 jumping jacks
20 pushups

Stretches:

Chest- arm against wall
Lunge side
Lunge front
Low squat
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder

Workout exercises and sequence:

Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute (min)
Bodyweight V-ups 30 sec
Burpee’s 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge

-Break for one minute-

Skip rope for one minute
Bodyweight squats 1 minute
Bodyweight V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec

-Break for one minute-

Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

-Rest 30 seconds-

-Finishing ab routine-
Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Crunches x20
Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!
Repeat circuit 3 times with no rest.

So as you can see, it’s pretty intense. I did a lot of it until I was sweating like mad and could not do one more push up! It was a great way to start the morning!

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