We’re right on the cusp of the end of the year! To get everyone prepared for swimsuits at the lake and fun summer clothes, I decided to share with you some of my favorite exercises that get your heart rate up and your muscles working! Be sure to check with your doctor before you start a fitness regime.
For your abs: plank jacks (medium to hard)
Plank jacks are a great way to work your abs! Come down on your forearms and come into a plank. Make sure you have a straight line from your neck all the way to your feet (you should be looking down to achieve this). Next, you will move your feet as if you are doing a jumping jack, but be sure to keep your glute muscles low as your natural instinct will be to move them upward. The faster you go, the harder you work, but aim to keep going for 1 minute straight. Rest and repeat 4 more times.
For your arms: side-tricep pushups (medium to hard)
My classes hate this exercise, but everyone agrees that the triceps really get worked. Lie down on your side with your top hand coming down by your bottom shoulder. Next, use your other hand to hold yourself. Then use your hand touching the floor to bring your entire upper body off the ground. Next, slowly come back to the starting position, but only tap your body on the ground. The second you feel your body touch the ground, use your tricep to squeeze up for your second repetition. Continue these repetitions for 45 seconds. Then switch arms.
For your legs: single leg dead lift (easy to medium)
This exercise can be done with or without weights. Weights make it more difficult. Put all your weight one one leg. Bend over and have a straight line from your neck to your feet. Once in this position, squeeze back into the starting position. Repeat for 45 seconds, then switch legs.
To get your heart rate up: bosu burpees (hard)
Burpees are already hard! The added element of a bosu will really crank up any burpee you are already familiar with. Hold a plank with your hands on the bosu. Jump and bring your feet close to the bosu. Stand up and hold the bosu above your head. Come back to position 2 (with feet close to the bosu). Repeat. Complete for 45 seconds. Rest 15 seconds, then repeat. This exercise can be modified a number of ways. Feel free to NOT use a bosu at all, and/or stick with positions 1 and 2.
These are exercises I do with my class on a weekly basis. I hope to see you this summer. Even though I will have graduated, I will still be teaching at campus recreation! I hope you check out some of our classes!!!