Even-though
you have a gym membership and lift heavy weights, doing body weight
workouts will be hard and get you sore. Plus you will focus better
when you are alone and not zoning out at the gym and cheating both
your body and mind.
This full body workout will benefit your brain
and give you a good sweat—exactly the detox you need in a manic
month.
Stress
can be caused by normal daily life tasks, forgetting to do a job
task, running late to meetings, or just not remembering where you put
your things. Your energy starts to diminish thus your fat diminishermechanism start to weaken. Which leads to skipping workouts and
eating without a schedule.
Just
one rule: Give it all you've got during each strength move. That
means pushing hard for the entire minute, focusing to beat your
previous score.
You
will need: Your
Body
1. Squat One-Two Punch
A.Stand
with feet staggered, right foot forward, and hands in fists by chin.
Squat to start.
B.Stand,
then quick-snap a punch with right hand straight forward, rotating
fist palm down at shoulder height. Then quickly punch left hand
across body, pivoting on left foot to turn hips forward slightly,
rotating fist palm-down at shoulder height of right arm. Switch
sides; repeat.
Sets:1
Reps:30
seconds per side
2. Crisscross Squat
A.Stand
with feet hip-width apart and arms by sides. Jump, crossing right leg
in front of left, landing that position for a brief second.
B.Then
jump to uncross legs and landing in a squat. Without pausing, switch
sides; repeat. Continue quickly alternating sides.
Sets:1
Reps:1
minute
3. T Push-Up
A.Start
on floor in plank on palms. Bend elbows back 45 degrees to lower body
until chest grazes floor.
B.Then
push up, rotating to right to come into a side plank on left palm,
extending right arm straight up from shoulder and stacking feet.
Switch sides; repeat. Continue quickly alternating sides.
Sets:1
Reps:1
minute
4. Side Lunge to Tuck Jump
A.Stand
with feet hip-width apart and arms by sides. Turn toward right and
step right leg forward, pivoting on left foot, to come into a long
lunge with right knee bent and left leg straight and bent left arm
forward and bent right arm back.
B.Push
off right foot to return to start position and quickly jump as high
as you can, tucking knees into chest. Land softly. Switch sides;
repeat.
Sets:1
Reps:1
minute
5. Lateral Hop
A.Stand
with feet together, knees soft, hands in fists with elbows bent at
sides to start. Explosively hop to the left as if you were jumping
over a small object (you could place something like a water bottle or
a towel here to ensure that you get some height), landing on balls of
feet. Switch sides; repeat.
Sets:1
Reps:1
minute
6. Plank Jack
A.Start
on floor in plank on palms with feet together. Without moving upper
body or raising hips, hop feet wide. Hop feet back to start position.
Sets:1
Reps:1
minute
7. Lunge Kick
A.Stand
with feet hip-width apart and arms by sides. Step right leg back into
a reverse lunge, bending both legs 90 degrees, bent right arm forward
and bent left arm back to start.
B.Push
through left foot to stand on left leg, kicking right leg in front of
you and driving left arm forward and right arm back. Return to start
position and continue for 30 seconds. Switch sides; repeat.
Sets:1
Reps:30
seconds per side
8. V-Up
A.Lie
face up on floor with legs long and arms extended overhead to start.
Curl head, neck, and shoulders up as you reach arms and legs up to
meet, balancing on tailbone so body forms a V shape. Simultaneously
lower arms and legs back to start position.
Sets:1
Reps:1
minute
9. Squat Hold
A.Stand
with feet hip-width apart and arms by sides. Squat and extend arms
straight out at shoulder height. Record the number of seconds you can
hold position with excellent form (hip crease below parallel, knees
pushed outward, chest lifted). Once you can go the full minute, do
this exercise with arms overhead for more of a challenge.
Sets:1
Reps:1
minute
10. Up-Down
A.Start
on floor in plank on palms. Jump feet toward hands. Immediately jump
feet back to start position.
Sets:1
Reps:1
minute
