Hey everyone! Summer is fast approaching and that means less clothing and more of your body showing. Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!
This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead. Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!
Note: There are a lot of plyometric moves in this routine which means high impact, jumping moves. If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves. For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.
Leg, Shoulder, and Core Workout
Warm-Up
- 12 Bodyweight Squats
- 10 Pushups
- 12 Spiderman Climbs
- 10 Spinal Rotations for each side
- 10 Shoulder Circles for each arm
Superset 1
- Cross Body Punch Jump Squat – 12 reps
- Hip Bridge Swing – 12 reps
- Side Plank Contralateral Knee Tuck – 15 reps each side
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 2
- Lateral Lunge Helicopter – 12 reps
- Wall Sit Shoulder Press – 12 reps
- Plank Jumping Jacks – 30 seconds
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 3
- Split Squat Jump – 10 reps each side
- Shoulder Walkout – 10 reps
- In and Out Crunches – 20 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 4
- Bridge Hold Knee Crunch – 10 reps each side
- One Arm Plank Shoulder Circles – 15 reps forward circles, 15 reps backward circles for each side
- V Up, Roll Up – 12 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 1 more time
of your lumbar spine can lead to disc delamination which is where the outer collagen rings of the lumbar discs start to wear away. To help prevent this try to stand up every 20 – 30 minutes and walk around. The core musculature that supports your lower back shuts down after about 20 minutes of sitting, and moving around reactivates it. Keep your back healthy!
that goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!
Vitamin D, Calcium, Iodine, Omega-3 fat, and Zinc. You can increase your intake of these nutrients by eating more vegetables, legumes, nuts, seeds, and fruits or through supplementation if you can’t get enough through food.