Super-Storm Circuit

If you are stuck at home like most of us in NYC… It would be easy to just say… Well I can’t make it to the gym today, and skip it!  But who said you need a gym to work out?

I cannot get to my clients, but I can still bring them a killer work out, even if they  have to watch it on their phone. So break out your candles and your A-game… Because other than that all you will need is a floor.

The work out is a complete full body, leaving out nothing, and focusing on core with each exercise.  It has a rest period in between each set… However, there is no rest in between exercises.

The entire work out time Is less than an hour.  Including everything from start to finish. BUT… Don’t forget to stretch really good before hand, and afterwards…. As well as take at least 6-10 minutes for a warm up to get your body ready for the work it’s about to do!!      This is really important!

Here is your video

http://www.facebook.com/pages/Bodies-By-Ball/272554329452722

and for any other questions on form… a complete breakdown is just below…

Start with 45 seconds for each exercise.  …If you are feeling really tough today, or simply just restless from cabin fever, Go Ahead and push yourself with a full minute for each one. Complete 3 sets and take a 2-3 minute rest in between.

Stay hydrated, but remember… small sips of water!!  You don’t want to chug a whole glass and then start jumping around

2 level Bounce Squats- Plant your feet a bit wider than shoulder width apart, and point your toes outward (slightly).  Lower down into a squat position that brings your bottom a little bit below where your knees are, and slowly bounce 3 times.  Then slightly higher for 3 more bounces, and back down.  You will NOT stand up during the exercise, & your knees will NOT ever go over your toes. *Drive the force through your heels the entire time and keep your chest upright and core tight.

Side Crunches-  Lay on your side, but not directly on your hip.  You are in between your back and side, on the comfortable part of your bottom.  The arm closest to the floor is palm down and bent at the elbow for support of your torso.  Lift your torso and both legs a couple inches off the ground and do NOT put them back down until you are finished.  Your free arm is fingers at your ears and bent at the elbow… THAT elbow is reaching toward your knee and as you bend your knees- bring Them up to your elbow where they meet in the middle.  You don’t want the elbow to pass the knee… Just touch at the tip.                  Complete half on one side and switch at 20-30 second to the other side.

Shoulder Push Up- going into a downward dog position, hands on the ground and bottom in the air, facing the floor.  Legs are straight, and your eyes are looking at your toes.  Face your fingertips towards each other keeping your arms shoulder width apart. As you bend your elbows, the very top of your head is lowering to the ground, and back up … Doing push ups.to make this easier walk your feet away from your hands and bend the knees slightly.

Plank to Prone-  Start in a forearm plank with your shoulders Directly Above your elbows!  Bring your hands, one at a time, directly where your elbow was and push up into a prone (or push up position) you should now have your hands directly under your shoulders… Forcing your core to work, with a 90 degree angle at your shoulders.  And then back down in the exact same way.  Try not to let your hips move, and keep your body flat, parallel to the ground.  Also never let your back sag, or belly hang towards the floor…. You must keep your abs tight and lower back completely straight, hollowing out .

Scissor Lunges- From a standing position, hop into a lunge with both knees bent in a 90 degree angle.  You should be pushing through your back toe, and front HEEL. Hop back to a standing position with feet together, and switch feet going into a lunge with the opposite leg in front.  Hands should be on your hips and torso up. Front knee NEVER goes over the toe.  If you find these too easy, you can switch directly from one lunge to the next and skip hopping to a standing position in between.

Swimming Superman-  Lay on the ground on your stomach with both hands reaching out in front of you and both legs straight.  Bring everything off the ground (except your hips) and hold it there for 5 seconds.  Leaving your legs up, take your arms from in front of you to behind you as if you are swimming. Reach backwards bringing your chest off the ground as much as you can  And hold for 5 seconds.  then go back to your original superman position.

Crickets-  While you are already in the position from the before exercise, laying face down on the ground.  Interlock your hands and rest your torso on the ground this time.  With your knees spread apart from each other, bend your knees and bring your feet together in the air behind you forming a triangle with your legs. Begin lifting you knees AND thighs off the ground, and feet towards your bottom… Never resting your thighs and knees back on the ground.  Use your butt and lower back for this one.

Tricep Push up-  you can do this one in a regular push up position or with your knees on the ground…. Whichever allows you to have better form.  Either way you are in a push up position with your body flat, and core completely tight… Your butt should not be sticking out at all!  Hands on the ground shoulder width apart, and spine straight looking at the ground slightly in front of you.  Bend your elbows TOWARDS YOUR RIBCAGE, and lower your body down into a push up.  Your elbows should point back behind you as you lower down, and then push back up keeping your body straight the entire time.

Mountain Climbers-  in a push up position on your hands and toes… You will basically be running in place.  Bring your knee towards your chin one at a time as if you are running, alternating as quick as possible.  It sometimes helps to start slow and get the feel for it, and speed up once you get going.  Your feet at NO point should kick towards your bottom.  You want to stay in a nice flat plank low to the ground, and focus on bringing your KNEES to your CHIN!

I am using these same workouts as part of my Body By Vi 90 day challenge. To become the best athlete I can, as well as preparation for  fitness and kiteboarding competitions in the new year!!!

ViSalus  is the fuel for my body and for more information on great protein, fat burners, and supplements feel free to let me know.  Or maybe you want to challenge yourself as well??

Are you up for the challenge???