Count Me Up and Down
Print Workout Here
This workout beats your ass on the way up and makes you feel super strong on the way down. The reps we’ll do are controlled so you don’t need to worry about rushing through anything. We’ll be done the workout in 30 minutes plus warm up and stretch.
What you will need:
- Just yo’ sexy self and an Ugi or weights
Warm-Up:
- 50 secs running on the spot + 10 secs burpees + 50 secs squat and open arms + 10 secs burpees + 50 secs squat and side reach
Workout: You will do each set of exercises for 1 rep each, then 2 reps each, and so on up to 10. Once you get to 10 you’ll work your way back down. For example, 1 squat 1 arms, 2 squats 2 arms and so on.
- Set 1: Squat Jumps – Sticking your bum back bend your knees so they are right over top of your ankles. Jump up and land low and soft through your knees. Be sure to not land straight legged and then squat this is very hard on your knees. Keep your chest up.
Modification: Skip the jumping and do stationary low squats - Set 1: Around The World Arms – Bending your knees slightly for back support use 1 heavy weight or an ugi and swing your arms in a circle from your hips to above your head. This is 1 rep. As you move into multiple reps alternate directions for each rep so you will stop at the bottom of each circle and go in the other direction. Keep your belly button pulled in tight to your back.
- Set 2: Push-Ups– Regular wide push-ups. Make sure your arms are bent 90 degrees and you push up with the thumb and forefinger of each hand. Your chest should drop between your hands and your ears will stay in line with your shoulders. You can do these from your knees or toes. If you do this from your knees be sure to keep your bum up slightly.
- Set 2: Mason Twists – Sitting on your bum grab one weight or the Ugi. Your heels can be down on the ground or you can raise your feet up to make it more challenging. Bring the weight to one hip twisting your shoulders so you are facing the side the weight is on. Twist to the other side. Both sides is 1 rep.
Modifications: Lifting both feet is the most challenging. Having both heels on the ground is the least challenging BUT the more you contract your abs the more beneficial it is. You can also raise one foot at a time. Having 1 or 2 heels down is easier on your backs and hips. - Set 3: Bridge and Fly – Laying on your back grab your weights with your arms out to the side and your legs bent with your heels digging into the ground. Squeezing your bum lift your hips as high as you can. You’ll want to basically be on your shoulder blades. As you raise your hips bring the weights up together so they come straight up over your chest. Not over your face. Lower your bum and arms at the same time, but don’t let your bum come to rest on the ground. This is 1 rep.
Modification: If you can’t do the chest fly you can do a lat pull. Hold one or both weights behind your head with your hands together. Bring your arms up towards your hips and raise your hips at the same time. Lower them both at the same time. - Set 3: Frog Sit-Up – Laying on your back bring the soles of your feet together by opening up through your legs. They will make a diamond shape. You can have your legs as close to your body or as far as is comfortable. Bring your arms forward and stack one hand on top of the other. Use your abs and lift your shoulders as high as you can bringing your hands towards your heels. Lower back down slowly. You can also hold your head/neck if you need more support.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Holy shit I felt that one! Great workout
Sweet beans! Great work lady!
Great workout! Does seem to be so much faster just going 10 up then 10 down :)
Totally! Reps for me always seem to go fast because you’re not waiting for a timer to go off :) great work lady!
That flew by! Thanks :)
Awesome!
Liked that one! Thanks for the Monday sweat :)
Great work Jenn!
My arms were just spent the last set coming down! It did go really quick though!
But you persevered! Well done girl!
arms will be sore from that!
Summers around the corner though! tank tops!
That one was really deceiving!!! It was challenging but I loved it! More like that please!!
Deal! I love up and downs!
I was tired today and got a cold developing, but I pushed through and did 35 minutes of it.
Killer Rita! Hopefully you sweat most of that bug out!
Awesome Monday workout. Went fast and yes I watched my shoulder on chest fly lol.
but what about those push-ups? :) I hope you did shoulder retractions! We’ll work on this in the coming weeks :)
Done. Thanks Nicole
Always a pleasure – great work girl!
Did half the workout.. I like this one though!
Awesome! Half is better than none, I love it!
Didn’t have time to do set 3 because I also had to do my daily shoulder exercises. My arms are killing!
That’s still work though! Great job Kris!
I did this after work but forgot to comment.
Enjoyed that!
Awesome girl!
That was very challenging! Had to pause twice to keep up with push ups. Arms are jelly! Thanks. I liked the reps too – they do seem to go faster than waiting for a beep!
Totally! Beeps are great for not paying attention though :) Love how dedicated you’ve been Jac! Good for you! Though I do hope to see you back for some stroller fit :)
Nice one!! Needed that! : )
Love seeing you even if it’s virtually! Great work girl!
Done! Thanks Nicole
Rockin’ Katie!
Really loved this one but I think I may be feeling it tomorrow!!
Hopefully!! :) Way to nail it!
Great whole body workout. Thanks!
Killin’ it girl!
Finished first 2 sets but not enough time for rest
We missed you today but I love that you still got sweaty today! Great work!
Back at work today so fit in what I could
On lunch. Boo! Be back next week
Awesome girlly! Can’t wait to have you back for our challenge check in!
As long as you’re trying I’m a happy camper…I’m sure it still got the energy up!
I loved this one! My arms are a couple of wobbly pops after those pushups!
Booya!!!!
My arms are so smashed I could barely blow dry my hair!!
Oh no…that sucks…..mwahahahaha Love your push girl!