Fitness Friday // 004

DISCLAIMER: Prior to reading this, please note that I am not nor do I think I am a fitness guru. However, I do believe that we should all take care of our bodies and encourage everyone to lead a healthier lifestyle. PLEASE REMEMBER TO LISTEN TO YOUR BODY. If something does not feel right, don’t do it! Your physical and mental health are more important. Also, please feel free to tailor the workout to your own level.

Alright, enough of the fun and games. It’s time to get down to business and get FIT! Today, we’re going to work on a full body workout to make up for all of our cheat days (basically everyday) since vacation. Join in with me!



Spend about 15 minutes on the treadmill switching back and forth between one minute sprinting and 30 second walking interval periods. Repeat these until I hit the 15 minute mark.



SET 1:

Medicine ball squat and press – 15 reps

Perform your basic squat but this time add a medicine ball! Hold the medicine ball or weight firmly with both hands against your chest as you bend into squat position. Raise the weight above your head as you raise your body after squatting.

Knee ups – 30 reps (15 per leg)

Place a bench horizontally in front of you. Begin by firmly planting one leg on the bench to ensure your stability. Then bending your opposite knee, propel your leg up to your chest. Repeat.

Ab bikes – 40 reps (20 per side)

Lay flat on your back with your head raised and hands behind your earlobes. Bend your knees so that they are 90 degrees to your upper legs and your upper legs are 90 degrees to you hips. Extend your right leg so that it is about 45 degrees from the floor while bringing you left knee into your chest. Immediately switch legs as if you were riding a bicycle.

Walking lunges – 24 reps (12 per leg)

Know how to do a regular lunge?!? Perfect! All you have to do now is walk and lunge for 24 repetitions. I like to add three to five pound weights to this workout.


SET 2:

Burpees – 10 reps

Start by standing with your feet slightly wider than shoulder width apart before bending down with both your hips and knees. Lean your body forward to place you hands on the floor in front of you. Kick your feet back into a push up position. Then transfer your weight onto your hands and jump your feet inwards and into a squat position. Jump up from this position landing back in standing position. Repeat

Straight leg sit ups – 15 reps

Lay flat on your back with both your arms and legs extended outward. Then, use your abdominal muscles by drawing your belly button in towards your spine to bring your hands toward your feet slowly lifting your head, shoulders and torso off of the floor. Reach for your toes while keeping your heels together and firmly placed on the floor.

Push ups – 15 reps

This is simply a basic push up! Repeat 15 times.

Weighted step ups – 30 reps (15 per leg)

This one is as easy as it sounds! I like to use five pound weights. Start by placing a bench horizontally in front of you, then step up one foot at a time, repeating for 30 repetitions.




Don’t forget to cool down and stretch!!!


Let me know if you decide to try this workout! Also, tell me what your favorite exercises are and what you would like to see for next friday’s fitness post!

Instagram // Pinterest // Twitter

Workout courtesy of my favorite fitness guru Kayla Itsines!
Instagram: @kayla_itsines

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