Habitude Fitness

Try it Thursday: 3, 2, 1!

If you were to ask me what my favorite exercises are, I would have a hard time narrowing it down. I do have a few favorites however, and today I am sharing them with you in this 3, 2, 1, workout!

First, 3 total body moves! These are going to strengthen, tone, and challenge you from head to toe and especially that middle area!

1. Step Back Lunge with a Scoop

Start with feet together holding our weight in front of you.

Start with feet together holding one weight in front of you.

Step into a back lunge. As you do this, bring your weight up near your same shoulder as leg- start to tilt your horizontal weight vertical dipping it down near your bent back leg.

Step into a back lunge. As you do this, bring your weight up near your same shoulder- start to tilt your weight vertical dipping it down near your bent back leg.

As you return from your back lunge scoop the weight up and around back to the starting position.

As you return from your back lunge, scoop the weight up and around back to the starting position.

Alternate legs for the step back lunge and repeat the same arm movements with each leg.

2. Spiderman Walk Through

Start in a full push-up position.

Start in a full push-up position.

Bring your left knee to the side body to touch the left elbow.

Bring your left knee to the side body to touch the left elbow.

Extend that leg back to start.

Extend that leg back to start.

Step the left foot all the way up and as near to your left palm as possible. Plant foot firmly on the ground.

Step the left foot all the way up and as near to your left palm as possible. Plant foot firmly on the ground.

Lift your left hand off of the ground and pull your right foot up and tuck in toward your core and then shift your weight to open this up to your left side.

Lift your left hand off of the ground and pull your right foot up and tuck in that leg toward your core and then shift your weight to open this up toward your left side.

fully opening up t the left, drop your right hip and kick your leg out and up straight into the air, tucking your left hand in near your shoulder as it is not doing too much for the moment.

Fully opening up to the left, drop your right hip and kick your right leg out and up straight into the air, tucking your left hand in near your shoulder as it is not doing too much for the moment.

To get out of the Spiderman Walk through, take that leg that is airborne and shift your weight back, bringing your right leg to start, and then the left hand and the left leg! This is such a fun move when you get the hang of it. Repeat on the other side.

3. Downward Facing Dog Push-Ups with alternating Leg Lifts

Starting in your downward facing dog position, lift one leg up to the sky.

Starting in your downward facing dog position, lift one leg up to the sky.

With that leg extended straight up into the air, abs engaged, bend at your elbows performing a push-up leading with the crown of your head.

With that leg extended straight up into the air, abs engaged, bend at your elbows performing a push-up leading with the crown of your head.

Come out of the push-up by straightening your arms and then lower your leg down to the ground. Lift the other leg and do your push-up! Continue this pattern of alternating legs after each push-up!

2 of my favorite shoulder moves!

1. Plank to Dolphin Flow

Start in a forearm plank. Make sure elbows are lined up with shoulders, tilt your pelvis and pull your belly button into the spine.

Start in a forearm plank. Make sure elbows are lined up with shoulders, tilt your pelvis and pull your belly button into the spine.

Keep your arms down and lift your hips up to the sky keeping the abs engaged.

Keep your arms down and lift your hips up to the sky keeping the abs engaged.

Let your hips lower down and come back into your forearm plank. Continue to keep flowing from plank into your dolphin holding in each position for a 1-2 second hold.

2. Lateral Raises

Start with your weight in front you...

Start with your weights in front you at arm’s length…

With abs tight and back straighten, lift the weights straight up.

With abs tight and back straighten, lift the weights straight up.

Lower the weights straight down and finish your reps.

1 of my favorite stretches!

Take your time here. Lean to one side and exhale as you stretch. Hold and breathe.

Take your time here. Lean to one side and exhale as you stretch. Hold and breathe.

This one is so incredibly simple but feels so therapeutic as it stretches the entire length of the upper body. They key here is to hold the stretch. We often come out of our stretches after only a few seconds, but if this one is held you will feel your body open up and release more and more. If you can, try closing your eyes.

Put it together!
Complete:
3 sets of 10 of the 3 total body moves.
2 sets of 20 of each of the shoulder sculptors.
1 minute side stretch on each side.

Want to pair this with some cardio today? Try some HIIT with your running, biking, walking, or elliptical!

3 minutes of high intensity, all out effort here! 3 minutes is a long time, but this is great training, followed by 3 minutes of recovery.
2 minutes of HIIT followed by 2 minutes of recovery.
1 minute of HIIT followed by 1 minuet of recovery.
Repeat 1 more time!

Let me know if you try this workout and what some of your personal favorite moves are for sculpting what body part! This is a great workout to pair with the SUMMER BABY playlist!

*Lately I have been getting kind messages asking me to do fitness videos or a You Tube Channel. First, thank you for believing in me and seeing something in me when maybe I don’t see it in myself! Second, the awesome GoPro camera that my fitness family in Chicago gifted me before I moved cannot be supported on my Google Chromebook, which is all I have here with me in the UK. We worked and worked on a way to make it happen, but alas, it can’t. It will have to wait a few more months until I am home and have my desktop. Thank you and please keep your wants, needs, and ideas coming my way! This is a family/community and I want to provide you with everything I can to the best of my ability!
Your Trainer,
Cassie

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