Monday's Workout

Today’s workout is Full Body day! In fact, all week is full body week- it’s a fantastic way to boost your metabolism and work all your muscle groups at once.

If you only have 30 minutes do circuit 1-2. If you have more aim to complete circuit 1-3. Always take a break when you need to and stop exercising immediately if you feel faint or unwell.

If you have any questions, email me at Sarah@harmone.ca

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Circuit 1

Use an interval app like this ONE. And set up a timer for 12 rounds, with 50 secs of work for each exercise and 20 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total). 

1. Deadlift Upright Row x 50 secs

2. Inch Worm Push Ups x 50 secs

3. Glute Thrusters x 50 secs

4. Frog Thrusters x 50 secs

Deadlift Upright Row

Hold weight in front, with a flat back hinge forward. Dig into heels, squeeze bum as you come to standing & raise weight to shoulders

Inch Worm Push Ups

Walk hands out to plank position, tuck elbows & keep core tight, lower chest to the ground & push up and walk hands back to standing.

Glute Thrusts

Lie on back, bend knees & push hips up. Squeeze bum at the top and slowly lower back down.

Frog Thrusters

Brings heels of feet together, tuck towards hips & push hips up keeping feet together. Squeeze bum at the top.

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Circuit 2

Use an interval app like this ONE. And set up a timer for 12 rounds, with 50 secs of work for each exercise and 20 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total). 

1. Lunge to Curl & Press x 50 secs on left leg

2. Lunge to Curl & Press x 50 secs on right leg

3. Jumping Jacks x 50 secs

4. Russian Twists x 50 secs

Lunge to Curl & Press

Step back until front knee is in 90 degree bend, curl weight keeping weight close to elbows & press weight over head. Step back to standing.

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Circuit 3

Use an interval app like this ONE. And set up a timer for 9 rounds, with 50 secs of work for each exercise and 20 secs of rest after every move. Repeat each of the 3 exercises 3 times (so 9 rounds in total). 

1. Lateral Bear Crawls (or Bear Crawl Holds) x 50 secs

2. Glute Thrust Pulses x 50 secs

3. Plank Tap Outs x 50 secs

Lateral Bear Crawl (or Bear Crawl Hold)

From hands & knees, hover knees off the ground an inch & balance on toes. Keep back flat, slowly walk side to side. Modify- just balance keeping knees off the ground & hold the position.

Glute Thrust Pulses

Lean shoulders off a bench or couch with knees bent. Press into heels & push hips up squeezing bum at the top & pulse at the top. Slowly lower hips back down.

Plank Tap Outs

From plank position with a flat back, engage core, step one foot out at a time side to side.

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