It’s that time of the week again. Hump day is here. A lot of people complain of the mid-week slump, so I have a recipe and a workout to help get you through it! I suggest hammering out this workout, then blending up this smoothie as your reward!
Box jumps: Stand in athletic position in front of a box. When you’re ready to jump bend your knees and sit into a quarter squat position. Swing your arms and jump up on top of the box. You can step down or hop down. Repeat.
Explosive Push-ups: It’s just like a regular push-up but a little different. 1) Once you are in the low position of the push up 2) press into hands and extend arms explosively so that your hands come a few inches off the floor. Repeat.
Kettlebell sit ups: 1) Lie on your back with the KB held over head 2)As you begin to sit-up raise the KB toward the ceiling until you are sitting up 3)Keep the KB held high overhead as you lower yourself back to the floor. Repeat.
Burpees: It goes a little something like this: 1)Jump up 2)hands to floor 3)plank 4)jump both feet between hands 5) jump up. Option: Push-up instead of plank
Kettlebell swing: 1) Start by swinging the kettlebell down between your legs 2)swing the bell up to chest level by exploding with your hips while tightening your core
Kettlebell curtsy lunge w/ side bend: 1)Hold KB at chest height close to the body 2)Step the left foot behind the right foot 3) As the right knee bends into a lunge lift the KB overhead and lean sideways toward the left leg. Repeat on the other leg.
Bridge with leg abduction/adduction: 1) lie on your back with knees bend and feet flat on the floor 2) Lift your hips off the ground 3) Lift the right leg off the floor and extend it 4) with the leg extended and straight cross the leg across the body to the left, center, and to the right. Repeat on the other leg.
Forearm plank with leg lifts:1) With elbows directly under the shoulders press up into a plank 2) Lift the right foot off the floor and pulse it toward the ceiling 3) lower the right leg 4) lift the left leg and pulse heel toward the ceiling. Repeat.
Now for the treat!!
A delicious, refreshing smoothie! Y’all, I’m not kidding. It is so delicious! Also did you notice how my smoothie matches my lamp? Yeah I color coordinate my snacks and my lamps. #thatswassup
I hope you enjoy the workout and then follow it up with a big glass of deliciousness! 🙂
If you have any questions about this workout or anything else fitness related, please fill out the contact form and I’d be happy to respond to you!