Habitude Fitness

Try it Thursday: 4 in 40!

This is a 4 step routine that I programmed to do several times a week first thing in the morning to get the metabolism going, and the blood pumping. It is GREAT to wake up and get outside with the dog for a morning walk, but if you live in the Midwest the frigid temps have made this near to impossible.

This is a 4 move circuit, each exercise lasting 40 seconds. The best part is, you don’t have to brush your teeth or get dressed! Start your day with this workout 2-3 times per week, go get your coffee, and schedule in your normal workout as well!DSC_5065-2-3089551245-O

1. Star Jumps
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Stand with legs shoulder width apart.
Squat down so that you can place your hands on the outside of each ankle.
Explode upward as high as you can, reaching up with your hands, which are slightly wider than your shoulders. Keep your back straight, your chin up, and your rear end down.
Land softly with your knees to absorb any recoil.
Squat back down and repeat!
Modification: Do not jump!

2. Burpee with Spider Man (or Woman;)
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Squat down and place your hands on the floor.
Thrust your feet back until you are in a push-up position.
Bring your right knee to your right elbow, then back out to the floor.
Bring your left knee to the outside of your left elbow, then back out to the floor.
Press yourself back up.
Jump your feet back up to the squat position.
Return to start and repeat!
Modification: Do not jump!!

3. Alternating Side PlanksDSC_5052-2-3089550750-O

Start in a  full plank position.
From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm.
Return controlled to plank.
Repeat on the other side.
Modification: do all of this from your knees!

4. Headstand or HandstandDSC_2678-3-2417519579-OPlace your yoga mat in a corner and kneel with your hands intertwined in front of you.Place the top of your head in front of your hands, supporting the back of your head and then lift your knees so that you are resting on your toes.Walk your feet in towards your body as far as possible, leaning your backside against the corner.

(In this and in more advanced headstands, all of your weight should fall into your arms, and not your head so as not to strain the neck, so use this position to build your upper body strength.)

Great Modification: Bridge

Lie face up on the floor
Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
Exhale and press your feet into the floor and your hips upward toward the ceiling.
Lift your chin slightly away from the chest and press the shoulder blades against your back. Breathe:)

Remember to try this first thing in the morning. If you forget or don’t have time, feel free to do anytime throughout the day to give you that burst of energy and second wind that caffeine, sugar, or snacking just can’t provide!4 to 40

Your Trainer,
Cassie

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