Legs and Glutes Bodyweight HIIT Workout 03

No equipment needed

We are focusing on our legs & Glutes with some cardio mixed in.

Workout:
4 Rounds
30s work / 15s rest

Exercises:

Side to Side Shuffle: Start on one side, shuffle over about 2-3 steps. Touch the ground, then shuffle back to the start, and touch the ground

Burpees: Go down into a high plank. Lower yourself down to the ground. Back to high plank, jump in, stand up, jump. Repeat…

Squat Jumps: Feet about shoulder width apart. Squat down. Then power yourself into a vertical jump. Land standing, then back into a squat. (Squat to Calf Raise if jumping to too much)

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Split Leg Lunge (R): Legs split, feet staggered slightly off center. Right leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

Split Leg Lunge (L): Legs split, feet staggered slightly off center. Left leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

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Pushup Progressions For Beginners

Pushups are such a great exercise, especially for being Bodyweight only. Pushups, Pull-ups, Planks, & Squats are all movements you should really work on before moving on to other strength building exercises

Benefits of pushups:

1. UpperBody Strength (Triceps, Chest, Shoulders)

2. Core Strength

3. Boost Metabolism (because it works so many muscle groups at the same time)

4. No Excuse Movement (no equipment needed!)

5. Transferable Strength (Pushups means never saying “I’ve fallen and I can’t get up” )

But! With us you can’t do a standard* pushup?

Before we continue, there is no such things as “guy” or “girl” pushups. There just aren’t.

I’ve seen first hand, girls do more push-ups than guys…

Ok, back to it….

If you can’t get your first “standard pushup”…

Try out these method and progressions to help build up your UpperBody and core strength.

And, I would actually work backwards to find where you should start. (If that makes sense)

You won’t know where to start until you fail. Try doing a standard pushup.

Body in a high plank position. Hand at shoulder width. Arms straight. Back flat.

Try to lower yourself down, close to the ground, and bring yourself back to the starting position.

Can you do 1? GREAT! Build on that.

Can’t do any? That’s great too!

Try hand Release Pushups. Then try kneeling pushups. Pushups from a chair. Pushups from the wall.

The goal here is to just try.

Work on it. Consistently. 3-4x a week

Aim for 10-12 reps of whatever progression you are at. Once you can consistently get that, move on.

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5 Tips For Working Out Outside

I LOVE being outside. LOVE! I feel better. I move better. And that’s not by coincidence.

Here’s some amazing benefits of getting outdoors as much as you can.

And I love working out outside. It just has a different feel, for me, versus being in a gym (or even working out at home).

I get asked for tips, especially now in the winter time, for working out/running outside. I think these tips can apply for any season or temperature.

1. WARMUP BEFORE GOING OUT

You want to get your heart rate up a bit. Get a little bit of a sweat in. Get your body loose and ready to go. All before you step outside.

This only applies if you’re going directly from your home to outside. If you’re driving to a location, then do these things there. But warm up is important.

2. Dress For The End

You workout clothes is super important for being outside. But the tip is, to dress for how you’ll feel in the middle to end of your workout, not the beginning.

In winter, you don’t want scarfs, gloves, a coat, and now you’re completely overdressed in the middle of your run.

This one takes trial and error to figure out.

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3. Stay Hydrated

There is nothing worse than being in the middle of a workout, and cramping up. Being hydrated in the summer makes more sense to most, but during the colder months, it’s just as important, and you may not even realize it till it’s too late.

Fluids before, during, and after your outdoor workout.

4. All you need is water.

Goes with the last tip. But, for most outdoor workouts/runs, water will work just fine.

Now, if you’re doing longer (hour +) endurance type workouts, then aim for something more. A Gatorade/Powerade, or something similar, can help out here.

5. DON’T OVER COMPLICATE THINGS

You want to make your workouts as convenient as possible. It’s a simple hack to keep you doing it.

If it’s easier to just step outside and go run, jump rope, ride your bike… do that.

Don’t always aim for the long drive to the beautiful scenery just to workout. It’s nice occasionally, but it can lead to an obstacle when the weather isn’t as nice.

This are the 5 tips I have. If you are a frequent outdoor workouter (did I make that up?), let me know a tip you use.