Progressive Workout

Hey friends

Welcome back for your weekly workout. I am so glad you’re here!

This week we have a 15 minute progressive workout. What does that mean you ask?  We will do 4 sets of 4 moves, starting with a basic move and adding on to that move every 30 seconds.

So for example, in the first set, you will start with your left leg forward doing a standard lunge. After 30 seconds, you will add a curtsey lunge, so you will do a regular lunge, then a curtsey lunge until the bell. When that bell rings you will add a reverse fly, so you will lunge, curtsey lunge reverse fly. Each set will have a total of 4 moves by the end, and you will do a final round of 30 seconds performing all 4 moves for the total 30 seconds.

I promise explaining it is more confusing than actually doing it.

So go get those weights, a mat, and your favorite playlists and we will get to it.

 

Your written breakdown

Set 1

  1. Lunge left
    With left leg forward, step right leg back, keeping hips square ahead. Lower righ knee to just above the ground, so left leg is at a 90-degree angle, with the left knee and heel in line.
  2. Curtsey lunge left
    With left leg forward step right foot back and slightly past the outside of the left heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Reverse flies
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
  4. Tricep Kickbacks
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the triceps

Set 2

  1. Lunge right
    With right leg forward, step left leg back, keeping hips square ahead. Lower left knee to just above the ground, so right leg is at a 90-degree angle, with the right knee and heel in line.
  2. Curtsey lunge right
    With right leg forward step left foot back and slightly past the outside of the right heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Bicep curl
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
  4. Overhead press
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor

Set 3

  1. Squat
    With weight in the heels, lower as though you are about to sit in a chair, making sure your knees do not go past your toes
  2. Hop back to plank
    From standing, bend forward lowering hands to the ground, hop (or walk) feet back into plank
  3. Pike
    Starting in plank position, push your hips up into downward dog, lower back to plank
  4. Knee to elbow tap
    As your return to plank (from above), with leg parallel to the ground, tap your right knee to your right elbow. Return to plank, then to pike, then tap left knee to left elbow.

Set 4

  1. Hip Bridge
    Laying on the ground, legs bent with knees up, push your heels as close as possible to your butt. Using your glutes, lift your hips squeezing the whole way.
  2. Calf raise
    Begin with your feet flat, lift to tip toes. Lift and lower.
  3. Chest fly
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
  4. Skull Crushers
    With arms overhead, keeping the upper arm in place, lower the forearms to 90 degrees with weight hovering over your forehead, lift back up to straight arms, extending to pinch in the triceps.