Sunday Funday Full Body

I’ve put together a workout for ya to get your Sunday Sparkle on! I’ve put in some of those great lunges and still incorporating some of those foundation moves to keep building in more practice! As always if you're feeling pain with these movements please discontinue and evaluate form. Consider alternatives and consult with your doctor.

Warm-up:

Reverse lunge 8-10 each side

Bodyweight deadlift 8-10

Walkout with rotation 3-4

Workout:

Reverse lunge with a twist- can be done without weight as well. Reps can vary here depending on if doing weighted or unweighted. Aim for 10-12 each side

Curtsey lunge- can be done without weight. 10-12

Single leg RDL 10-12 each leg

Plank hold for 20-30 seconds and then rotating mountain climbers for 20-30 seconds

Push-up 8-12

Row- can do regular row or if you want to mix it up do a wide row. 8-14

Bird dog with a zipper. The zipper part is where the opposite knee and elbow meet underneath our body. Aim for 10-12 each side.

Dead bug- I show weighted but can be done without the weight. Aim for lowering each leg 10-12 times each

Russian twist- can be weighted or unweighted. For counting reps I normally just count once I’ve hit the same side. Ex. I start turning to the right count 1, twist left, and when I return to the right that’s my 2nd. Feel free to count as you twist to each side just double the rep number. Aim for 15 reps.

If you want to get your heart rate up try adding the bonus- a standard burpee. If you’re already doing a full burpee with the push up well, you can do that version. Modification shown if you’re not ready to jump your legs back. You can alternate putting one leg back at a time

This is an effective full body and has so many available modifications and ways to progress. If you're needing either, feel free to reach out, and I'd be happy to provide some suggestions. Sparkle Up Buttercup!