Fitness Friday // 007

by ciarralorren

 Best Friends That Workout Together Stay Together

Working out is 100-percent better when you have your best friend by your side. So grab your bff, boyfriend, sister, brother, etc. and let’s get through today’s fitness routine together!!!

WARMUP (OPTIONAL):

HIIT TRAINING

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.

FULL BODY WORKOUT:

SET 1:

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

Jump Lunges – 30 reps (15 per leg)

Start by doing a regular lunge, then engage your core and jump up explosively. When you land, lower your body back into the lunge position to complete one rep on the alternate leg. Land as quietly as possible, which requires control. Repeat.

Lay down push ups – 15 reps

Position your hands on the ground slightly wider than shoulder width apart. In push-up position, rest on the balls of your feet. This is your starting position. Lower your chest completely to the ground until you’re laying down. Extend your arms out in front of you, reaching forward. Retract your arms and reposition your hands on the ground on either side of your chest. Push through your chest and arms and extend back into starting position Repeat. Ensure that you maintain a neutral spine and that you stabilize your core throughout the entire movement.

Sumo Squats – 15 reps

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels. Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise. Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.

 

SET 2:

Four Mountain climbers + 1 Push Up – 15 reps

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion four times, then engage in a push up. Repeat.

Straight Leg Jacknifes – 15 reps

Lay flat on your back with both your arms and legs extended outward. Simultaneously lift your legs and 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.

Skipping – 2 minutes

It’s time to jump rope! This exercise is amazing for so many different reasons. It engages practically every muscle in your body – your abs, arms, legs, glutes – all while providing you with amazing cardio. So get to skippin!!

Commandos – 24 reps (12 per side)

Start at elbow plank then lift each arm to straight arm plank. Then revert back down onto your elbows to form an elbow plank. Repeat, alternating between each arm.

 

IMPORTANT: REPEAT SET 1 AND 2 TWICE!

COOL DOWN:

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
Tags:     
ciarralorren

48 thoughts on “Fitness Friday // 007”

      1. For sure! I usually can’t do more than 10 push-ups or burpees at a time… my upper body strength is abysmal haha

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  15. I 1000000% agree with this! Me and my best Aussie friend go to the gym every saturday together (because during the week we have our own personal training plans)..this day we do a full body workout and includes hiit. We are always looking for a new hiit routine to change things up so i have screenshotted this ready to take with me saturday! thank you for this post i LOVE it.. it inspires me to create my own 😀 ❤

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    1. That is sooo amazing!!! It’s so important to have maintain that bond with your friends and the fact that you do it through working out is even better! Luckily, one of my best friends is a personal trainer so working out with him makes the exercises 100 times more fun! And yay! I’m so glad you screenshotted this routine! I hope you both enjoy it!! I’d love to see your workouts as well! xo

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      1. That is so good you are lucky to have him as a friend haha I bet the workouts are brutal!! Yes we are going to give it a shot 🙂 I love it when I find a blog post useful 🙂 if you have a chance please check out my blog i think you would enjoy the reads i try and make them interesting and personal💗

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  16. Love the sound of this workout! Intense but fun at the same time, just the sort of thing I like hahah. I usually work out by myself because none of my friends go to the gym but I really do like the idea of working out with someone else, especially as they’d be able to tell me if my squat form is completely wrong lol. Thank you for sharing! ❤

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    1. Yay so glad you like it!! Would love for you to try it and let me know what you think!! And you should definitely try to encourage some of them to workout with you haha it makes everything better! Thanks for coming by love xo

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  17. Great workout..
    Now a days, people have less time for health and they want a quick workout for whole body. And this workout is
    easy for beginners also. I will try this.

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