Workout Wednesday 4/28

Happy hump day, friends!!

It’s time for workout Wednesday… and let me just tell you, this one is a doozie! This week, I filmed a leg, core, and arm workout for you guys! You are moreeee than welcome to do it all in one day, like I did here but lol expect to kind of almost die. Kidding of course, but the leg workout is a killer!

Okay! First up we have the leg workout. You will FEEL this one later on tonight, and for SURE in the morning.

Legs:

Warm up:

  • Cat/Cows 30 sec

  • Toe swivels 30 sec

  • Knee touch downs 30 sec

  • Air squats 30 sec

Circuit 1:

  • Weighted lower half squats (30 sec)

  • Weighted upper half squats (30 sec)

  • Weighted full squats (30 sec)

  • Rest (30 sec)

  • Repeat 2 more times for a total of 3 times

Circuit 2:

  • Boxer squats: right leg forward, 30 sec of work, left leg forward, 30 sec of work, 30 sec rest

  • Repeat until you have done each leg forward 3x!

Finisher:

  • Weighted dead lifts to calf raises (30 sec)

  • Weighted calf raises (30 sec)

  • No rest in between, repeat 3x

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Core:

Warm up:

  • Plank to high plank (45 sec)

  • Reverse planks (45 sec)

Circuit 1:

  • Bear crawl plank - one arm (15 sec each side for 30 sec total)

  • Russian twists with towel (30 sec) - the harder you pull the towel apart while doing this, the more you will feel it!!

  • Knee touch planks (30 sec)

  • 30 second recovery

  • Repeat 3 more times, for a total of 4 rounds

Circuit 2:

  • Plank pulling knee out, knee in: 20 sec right side, followed by 20 sec left side

  • Sit ups with towel (20 sec)

  • No recovery break - repeat 3 more times for a total of 4 rounds

Finisher:

  • High plank, one arm held out for 15 sec each side



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Arms:

Warm Up:

  • Weighted field goal rotations (30 sec)

  • Weighted lateral raises (30 sec)

  • Weighted forearm rotations (30 sec)

  • Weighted chest v ups (30 sec)

  • Weighted flys (30 sec)

Circuit 1:

  • Front press (30 sec)

  • Suppinated rows (30 sec)

  • Shrugs (30 sec)

  • Rest (30 sec)

  • Repeat 3 more times, for 4 total rounds

Circuit 2:

  • Weighted tricep extensions (30 sec)

  • Weighted bicep curl - weights together (30 sec)

  • Lateral raises (30 sec)

  • Rest (30 sec)

  • Repeat 3 more times, for 4 total rounds

Circuit 3:

  • Single arm standing rows - alternating (30 sec)

  • Chest v ups (30 sec)

  • Drag curls (30 sec)*

  • Rest (30 sec)

  • Repeat 3 more times, for 4 total rounds

*lol I refilmed supinated rows here and it was not supposed to be. So sorry. If you want to do supinated rows again - you do you boo boo, if not - palms out weights held at hips and pull your elbows to the ceiling and pull the weights straight up to under your armpits. That’s what the video should show!

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Let me know if you try this out! ESPECIALLY if you try all of this at once. Just a reminder. Any part of this “weighted” workout can be done with just body weight. Don’t overdo it and don’t push yourself past where you are in control of your weights. Because that = hurting yourself which of course is a no no! Hope this gets you motivated to get up and move your body today :) Let’s have a great rest of the week!

LifestyleAshton KesslerComment