29 Minute Workout

Straight Leg Pushups*

  • 15 straight leg pushups, or spider man pushups with tummy tight and touché squeezed, head in neutral-4 sets of 15 * (spider is alternating knees up to armpit as you lower to the ground)

Lunges*

  • 20 repetitions of lunges going into knee ups; lunge with pushing through front heel! Finish with knee driving up into chest. 4 sets of 20 *

Front Plank*

  • Front plank on elbows head in neutral, shoulders press down towards your hips, elbows squeeze your lats (back muscles together) tighten tummy as hard as possible. Hold 30 seconds to 1 minute for 4 sets *

Side Plank*

  • Side Plank with hips pushing up high, tummy tight, head in neutral and hips pressed forward. Hold 30 to 1 minute for 4 sets *

Hadley’s Burpies*

  • Burpies the Booming with Hadley way. Jump up with 15 lbs. weight and reach weight in hands to ceiling, then squat down, put weight down and explode legs into straight arm plank position. Repeat 15 times for 4 sets * (this is tough after 5th one, one leg at a time can be substituted for exploding of legs, as can adding the 15lbs weight.)

Finish

  • Hug knees into chest for 30 to 60 seconds

*exercises to be done 2 through 6 then repeat that cycle 4 times, do not do consecutive one single exercise 4 times in a row. Exercises to be done alternating.

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Awesome Beginners Workout

Hadley Allen Training Client

Stretch Calves

  • Each side 30 seconds- 1 minute.

Walk Across Room 3 Times

  • Lifting each leg up as high as you can go with legs bent, knees reaching up to chest.

Walk Across Room 3 Times*

  • Lifting legs straight out like a tin soldier, this exercise requires.*

Swiss Ball Squats*

  • 3 sets of 15 repetitions of squats with Swiss ball behind the back, connected to the wall.*

Overhead Shoulder Press*

  • 3 sets of 12 reps. 5 lbs weights lifted overhead for shoulder presses. Stand tall with shoulders lifted back.*

Single Leg Side Lifts*

  • 3 sets of 12 single leg side lifts. Stand on one leg, lift leg to the side while keeping posture and balance steady.*

Side Lying Hip Workout*

  • Lie in fetal position with knees tucked into body, lift entire leg up while keeping the leg bent, foot should be at height of knee and hip should be pressed forward instead leaning on toward the floor. Complete 3 sets of 10 each leg*

Finish

  • Gently reaching for your toes and holding for 10 counts.

*alternate the sets so one after another not consecutive order.

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Save-Your-Knees Friendly Workout

Day One

  • Romanian Deadlifts
    • 3 sets of 8 repetitions
  • Single Leg Hip Bridge Straight Knee
  • Calves
    • 3 sets of 20 repetitions

Day Two

  • Single Leg Hip Bridge (Bent Leg)
  • Single Leg ½ Depth Squat
    • 3 sets of 15 repetitions
  • Calves
    • 3 sets of 20 repetitions

Perform exercises one after another, rotating

For example:

  • Romanian Deadlifts
  • Single Leg Hip Bridge
  • Calves

Repeat 3 times

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