Wednesday's Workout

Today’s workout is full body day! We’re using all of our muscle groups so prepare for an awesome metabolic boost!

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

Complete these exercises back to back for as many rounds as you can for 12 minutes. Set a timer and see how many rounds you can do before your 12 minutes is up.

1. Deadlift Bent Over Rows x 12

2. Skier Swings x 20

3. Lunge Curl to Press x 12 per side

Deadlift Bent Over Row

With a flat back, hinge forward & pull weight towards stomach. With a straight back come to standing.

Skier Swings

Hold weights at side, with a flat back hinge hips back and swing weights back at the same time, push hips forward and bring weights forward too.

Lunge Curl to Press

Step back into a lunge, curl and press weight overhead and then step back to standing.

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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. Inch Worm Knee Tucks x 50 secs

2. Overhead Raise x 50 secs

3. Alternating Side Lunge Punches x 50 secs

4. Skaters x 50 secs

Inch Worm Knee Tucks

Walk hands down into a plank and tuck knees to elbows then walk hands back to standing.

Overhead Raise

With straight arms, raise weights over head and slowly lower back down.

Alternating Side Lunge punches

With feet parallel and facing forward, sit back to each side and punch with each hand and switch to the other side.

Skaters

Hop from side to side.

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Circuit 3

Use an interval app like this ONE. And set up a timer for 12 rounds, with 45 secs of work for each exercise and 15 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total). 

1. Side Plank Holds x 45 secs per side

2. Sit to Stands x 45 secs per side

Side Plank

Lie on side and stack feet on top of each other. Push ups up hold for as long as you can. Take breaks as you need to.

Sit to Stands

With or without a weight, sit back with one foot to a bench or chair. Stand back up with one foot, digging into heel the whole time.

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