LWF Challenge Workout: The Up and Overby Jennifer Blake
It’s that time of year again where, for a lot of us, our schedules are nothing but go, go, go. And that’s fine, but our bodies will be a lot happier come January 1st if we still take time to put our muscles to the test, and our mindset will be more set if we get some sweat on our skin. This bodyweight workout is just what you need to keep your body on track and you head on straight over the crazy holiday season.
For this one, all you need is your bod and a workout timer. If jumping isn’t your bag, sub in alternating reverse lunges or bodyweight squats. If you’re still working on your pushup game, remember that elevating your hands on a box, couch or bench will help you keep your hips in line with your shoulders and the integrity of your pushups in check. Don’t forget: always lead with the chest, not the chin.
Grab a workout timer and prepare for “The Up and Over”!
“The Up and Over” — Complete five total rounds of this bodyweight ladder circuit (remember, the reps for the pushup and squat jump will change each round). You can rest as needed during the circuit but, if possible, rest at the bottom of the round.
Bodyweight Pushup x 10,8,6,4,2
Bodyweight Glute Bridge x 10
Bodyweight Penguin x 10 Each Side
Bodyweight T x 10
Bodyweight Squat Jump x 2,4,6,8,10
And nothing makes a challenge more fun — or lightly competitive — than inviting a buddy to join you. Tackle “The Up and Over” together and don’t forget to post your time in the Facebook post or in the comments below. Have fun!