Workout Wednesday: The Dirty 30!

On the second Wednesday of each month in 2016 we will be posting a workout on our blog! Workouts will focus on everything from total body exercise to specific muscle groups to cardio and even balance and flexibility! Check back each month for a new Workout Wednesday post!

Note the modifications if you are not able to perform some of the moves.

*Always consult with a physician before beginning any exercise routine!

Warm- Up: Always warm-up before any exercise!

-20 seconds of running in place

-20 seconds of “butt-kicks”

-20 seconds of “high-knees”

-20 seconds of jump-rope (with or without actual jump rope, mimic the move if you

don’t have a jump rope)

-10 arm circles to the front

-10 arm circles to the back

-20 squats

-REPEAT ONCE MORE

 

The Dirty 30 

– 30 push-ups on toes                 – Modification: Push-up on knees

– 30 alternating reverse lunges (15 each leg)

– 30 Squat Jumps *make sure your front knee does not go past your toes

– Modification: Don’t perform the jump or raise up on your toes

 

– 30 straight leg raises

– Modification: Standard Crunches or standing side crunches

Rest as needed between moves, but try to complete each move right after one another.

Rest after the entire set for 1 minutes and repeat 2 more times!

 

Be sure to include some cool down stretches after each workout!