Goodmorning!
As a Peer Success Mentor, my role in helping others is within the fitness spoke of the wellness wheel. Today, myself and a few other women went outside and did a full-body workout for “Full-body Friday” that targeted each area effectively.
Workout:
Warm Up-
50 Burpees
Set 1- (3x each/per leg before moving on to next superset)
30 sec Curtsy Lunge + Jump Squat + 15 sec rest
30 sec Side Lunge + Jump Squat + 15 sec rest
30 sec 2 Forward + 2 Backward Jump Squats + 15 sec rest
30 sec Reverse Lunge + Knee Up + 15 sec rest
Tip: For these exercises you can use a medicine ball to increase difficulty and intensity. We chose to use an 11lb ball and we definitely felt the difference.
Set 2- 3x all the way through
10 Push Ups
10 High Side Plank with Hip Dips R (Mermaid Bend)
10 High Side Plank with Hip Dips L (Mermaid Bend)
10 Bench Dips
10 Bear Crawl Bird Dogs
Set 3- 3x all the way through
15 Crunches (1 count for center, right & left)
15 Leg Lifts
20 Russian Twists with Medicine Ball
10 Sprinter Sit Ups
