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Liz here from LizDiAlto.com as always teaching you how to get a tighter
body on a tight schedule.
I’m coming to you on Thanksgiving morning with a morning workout that
you’ll be able to do all throughout the holiday weekend to make up for
those extra dinner rolls, extra drinks, the desserts, or whatever it is that
you indulged with on the holidays.
I have eight exercises for you today and I’m going to show you how to
take those eight exercises and put them together for a 25 to 30-minute
workout.
So the first three exercises we’re going to perform as a tri-set which
means you’ll do them all in a row and then repeat them three times. So
the exercises are reverse lunges, pushups, then we’re going to do a side
lunge with a hop.
So with a reverse lunge, you’re just going to alternate here and I’ll turn to
the side so you can see how it looks from the side for form. And
obviously you want to slow down if you’re losing your balance like I just
was right there. So these are going to be your reverse lunges.
Then we’re going to do pushups which if you’re familiar with my videos,
you definitely know how to do pushups but we’ll do a couple for you
anyway. You can do them up onyour toes, you can bring your feet a little
wider if you need an extra base of support, and of course, you can drop
down to your knees if you’re not strong enough to do a full pushup.
And last but not least is going to be the side lunge with a hop so that’s the
third exercise in our tri-set here. So you’re going to lunge to the side and
this is kind of like a squat. You’re just going to sit back into this heel,
keep this knee behind this toe, come back to the center, hop, and come
over to the side.
So you don’t have to hop. You can just go side to side, but if you want to
get your heart rate up a little bit, you’re more than welcome to do that. So
that’s your first tri-set. You’re going to perform each of those exercises
for 30 seconds, rest for 30 seconds between sets, and repeat that three
times.
For our second tri-set, you’re going to start out with a runner’s lunge and
a runner’s lunge is exactly what it sounds like. You’re going to come
down like a runner on the starting line and then you’re either going to just step up
or if you have good balance, you can actually do a runner’s lunge
to balance. So you’re going to do 30 seconds on one leg and then 30
seconds on the other. So again, let me do this from the side for you.
You’re going to come down like a runner; abs are nice and tight, chest
facign the ground. And you’re either going to just step up or if you have
good balance, you can step up to balance like that.
Next, you’re going to do a high-low plank. So you’re going to start in a
high plank position, and you’re going to come down on your elbow up to
your hands, and you can alternate sides. So you’re going to lead with
your right and then lead with your left. And if this is tough for you, again,
you’re welcome to drop down to your knees or you could just bring your
feet a little wider apart.
So that’s the second tri-set because you’re going to do those runner’s
lunges on one leg and then the other, and then you’re going to do the high-
low plank. So you repeat those for 30 seconds each, 30 seconds, and then
last but not least our final tri-set is going to be squats to a curtsy lunge,
walk-outs, and knee-tucks.
So you’re going to squat, step back, curtsy lunge and you’re going to
alternate. So squat, step back, curtsy lunge. Now I’m not using weights
for any of these exercises but you’re more than welcome to add weight
onto it if you have really good form and if that’s not challenging enough
for you.
For the walk-outs, you’re going to stand with your feet about hip-width
apart, reach down to the ground, walk out to a high plank, hold this for a
second, and then walk backto the starting position. You’ll do that for 30
seconds and then last but not least are knee-tucks and you’re going to start
in a crouched position here, jump your knees out to the side, in to the
middle; out to the other side, in to the middle. And you’ll do that for 30
secnds.
So there’s your workout. If you’re a member at www.lizdialto.com, you
can just log in. The entire full-length workout video is there in the
member’s area. If you are not a member but would like to try out the full-
length workouts along with several others in there, you can just click the
link below the video and actauly try it out for two whole weeks for just $1.
So go ahead and like the video. If you have a question about these
exercises, go ahead and leave me a comment below and I’ll see you next
week.
Runner’s lunge and high-low plank; got it. Is it recording?