Day 25 – Good Things Always Come in 3s II

Good morning, participants!

T.G.I.F.!

Warm-up:

Your workout for Friday, June 15 – Good Things Always Come in 3s II:

Do each set 3 times in a row without a break. Do them as fast or slow as you like. Take a short recovery between each set of exercises. If your form is suffering, stop for a few seconds and keep going when you can (not when you want to – there IS a difference). If the exercise alternates sides, count both sides – left and right – as 1 rep. This is challenging, but if it is too hard to finish each set without stopping a lot, I grant you permission to count each side as 1 rep. Watch – as you get stronger and increase your endurance, pretty soon you’ll be able to do it all.

1st set

• Sumo squat pulses* (*Lift and lower your squat in small movements – no more than 6 inches) – 30 reps
• Sumo squats with right heel up – 30 reps
• Sumo squats with left heel up – 30 reps
• Repeat set two more times

2nd set

• V-sit in and outs – 30 reps
• Forward bicycle legs – 30 reps
• Reverse bicycle legs – 30 reps
• Repeat set two more times

3rd set

If these moves cause pain in your lower back, just lift the upper body. However, this is a lower back exercise so don’t be afraid to feel it in your lower back. Extensions are really healthy for your spine.

• Supermans – 30 reps
• Flutter kicks – 30 reps
• Crisscross legs and arms – 30 reps
• Repeat set two more times

4th set

Stand up with great posture, brace your core. Take your straight arms out to the side in line with your shoulders. Contract all of your arm muscles.

• Forward circles with fingers pointing down (no video) – 30 reps
• Reverse circles with fingers pointing up – 30 reps
• Up and downs (move arms up and down in small range of motion alternating which fingers point up and down on each hand) – 30 reps
• Repeat set two more times

5^th set

• Hover – 30 seconds
• Right hover dips – 30 seconds
• Left hover dips – 30 seconds
• Repeat set two more times

Cool down:

For a printout of today’s workout, download the PDF file here.

Motivational thought:

Nutrition tip of the day: