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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell
1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift
Repeat 1-3X (My rounds, and workout information is below)
Hi Everyone,
I had so much fun with this workout! I incorporated some new moves that I really enjoyed, and switched up some of my regular moves to change the challenge. When I got home from work yesterday I talked Jesse into going for a nice run in the cold with me. We said “hello” to someone we passed, and he told us we were crazy for running in the cold! We ran 3.5 miles.
I went through two rounds of today’s workout. I felt really great, and motivated. I was “In the Mood.” It helped that the song “In the Mood” by Brian Setzer Orchestra was playing in my head. I went to my best friend from high school’s birthday party, and we got to swing dance to this song on Thursday. It’s been almost 12 years since the last time we did any swing dancing, and it was a lot of fun!
I am still loving my Affitnity sports bra and pants. Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity
I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa
Melissa
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| Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. |
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| Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. |
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| Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. |
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| Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. |
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| 1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. |
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| Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. |
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| Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. |
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| Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you. |
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| Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you. |
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| Have Fun with your Workout! |