Total Body
Day Seven, Week Three
Hello, and welcome to Week 3! This is where the magic happens! You made a commitment to me and to yourself, and you’re following through. Keep pressing forward, working hard, and watch what happens! Switch up your playlist for something new and exciting, give me 45 seconds of jumping jacks and 5 push-ups, and let’s get this week started right!
More on the Movements…
30 Alternating Reverse Tap Squat Jumps
Start in your squat position: Feet slightly wider than hip width, toes slightly pointed out, hinging forward at your hips and chest proud.
Tap one foot behind you, return that foot to starting position, then quickly alternate with the other foot.
As soon as you have tapped both feet, press through your heels to jump out of the squat.
Keep your chest proud as you land back into your squat.
Continue the combination for 30 repetitions.
Exhale as you jump, inhale as you land and tap.
Modification:
If you are unable to jump, fully extend your hips and stand on your toes rather than completely leaving the ground.
10 Bear Push-ups
From high plank position, drop your knees so they are in line with your hips and hovering above the ground.
Bend your elbows out and back as you lower your chest toward the floor.
Maintain a flat back and engaged core.
Breathing: Inhale as you lower, exhale as you push up.
15 Butterfly Hip Thrusters
Lie face-up on your mat with your arms at your sides. Bend your knees and bring the soles of your feet together.
Contract your glutes and thrust your hips toward the ceiling.
Slowly lower your hips back to the mat.
Continue for 15 repetitions.
Breathing: Exhale as you thrust, inhale as you lower.
10 Curtsy Lunge + Lateral Lift (each side)
Stand tall with your ankles stacked below your hips, chest proud, shoulders back, and core engaged.
Lunge behind and across your front leg, shifting weight into your front heel, as you sit into a deep curtsy.
Drive through your front heel as you return to standing, but continue raising that leg out to the side.
Lower back into the curtsy lunge and continue the movement on the same leg for 10 repetitions.
Switch to the other leg for 10 repetitions.
Breathing: Inhale as you lunge, exhale as you press up and into the lateral leg lift.
Modification:
Break up the movements, so that before moving into the lateral lift, you return to standing position. Then, before moving from the lift back into the lunge, return to standing position.
If your knee is not yet stable enough for the lateral lift, remove that piece of the movement and only do the curtsy lunge.
20 Alternating Single-leg Tricep Dips
Grab a sturdy chair, or use the couch, a coffee table or bench.
Place your hands outside your hips, knuckles facing forward and arms straight.
Raise one leg in the air.
With your hips squared, lower your body to the ground, then press yourself back up through your palms.
Keep your chest high to avoid hunching forward, and keep your elbows tucked behind your shoulder blades.
As you press back up, switch legs and dip again.
Continue alternating for 20 repetitions.
Breathing: Inhale as you lower, exhale as you press up.
30 Ski Jumps
Start in a standing position with feet close together and toes pointed forward.
Squat slightly, then press through your heels and jump to the side.
Land softly to absorb the impact, bending your knees into the partial squat position.
Repeat the movement in the other direction, and continue alternating for 30 repetitions.
Breathing: Exhale as you jump, inhale as you land.
Modification:
If you are unable to jump, step to the side then perform a full squat. Stand, fully bringing your hips through, then continue toward the other direction and alternate for 30 repetitions.
20 Single-leg V-ups
Lay on your back on the floor with legs straight and arms extended past your ears.
Contract your abs as you simultaneously lift one straight leg and your torso and arms, forming a V shape.
Slowly lower back to the floor and repeat with your other leg.
Continue alternating for 20 repetitions.
Breathing: Exhale as you form a V, inhale as you lower.
10 Burpees + 2 Plank Jacks
Start in a standing position, then squat down and place your hands on the floor in front of you.
Jump both feet behind you so you are in a push-up position.
Lower your chest all the way to the floor.
As you press back up, pause in plank position, then simultaneously jump both feet away from your body then back to plank position for 2 repetitions.
Jump your feet forward to return to a squat position, then jump into the air.
Continue the combination for 10 repetitions.
Breathing: Do it!
Modification:
To make the movement a little easier, remove the push-up.
If you are unable to jump, walk your feet in and out during the burpee, step your feet out to the side and back in during the plank jacks, and remove the jump at the end.
10 Alternating Supermans (each side)
Lie face down on the floor with arms overhead and arms in a “V” shape.
Simultaneously raise your left arm and right leg, squeezing your shoulders, low back, glutes and hamstrings to form a diagonal line.
Hold for 2 seconds then relax back into starting position and continue for 10 repetitions.
Switch to the other side for 10 repetitions.
Breathing: Exhale as you squeeze, inhale as you lower back to the floor.
