Full-Body Strength Push: Spring Fitness Challenge - Day 11
Today's workout features a combination move that might take a bit to get into the swing of, but once you do, I think you'll love it. It's the jump squat to skater. You'll do a small jump squat, then skate to the right by extending your right leg to the side and tapping the floor with your right fingertips, then skate to the left by repeating the same motion. Then you'll bring both feet back together for another jump squat (hop!) to start on the next rep.
I love moves like this because they usually require a bit more brain power than typical squats—so it makes the whole workout more interesting. Give it a shot—you might surprise yourself! And you can always just do weighted squats instead if you're not feeling the move.
Remember to do a quick warm-up first! Dynamic warm-ups, like the ones here and here, will help get your muscles ready better than static stretching (where you hold a stretch still, like touching your toes). Even just doing some basic jumping jacks or doing some slow mountain climbers is better than nothing. Warm up first, then try today's workout!
Morgan Johnson/Alexandra GenovaDirections
Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2-5 times, then try the 2-minute Finisher.
You'll Need:
2 dumbbells
Push-Up
x 45 seconds
Alexandra Genova- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.
- Continue for 45 seconds.
Lateral Lunge to Squat
x 45 seconds on each side
Alexandra Genova- To start this move, you’ll do a lateral lunge. Stand with feet hip-width apart and core engaged. Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight.
- Push off your right foot and split the distance, placing your foot down halfway between your starting position and where your foot landed for the lateral lunge. Your feet should be just wider than hip-width.
- Now send hips back, hinging at the hip, bend both knees and drop into a squat.
- Stand up straight and step out on the right side to drop into a lateral lunge again.
- Continue on the same side for 45 seconds, then repeat on the other side.
Jump Squat to Skater
x 45 seconds
Alexandra Genova- Stand tall with feet hip-width apart and core engaged.
- Send hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.
- Explode up, jumping and extending legs fully, sending arms behind you to help with momentum.
- Land lightly on balls of feet and immediately send right foot to the right to hop into a skater. Then switch, bringing right foot back in, and sending left foot to the left to do a skater on the other side.
- Bring both feet back to starting position and explode up to do another jump squat.
- This move might take a second to get going, but once you do, you should be able to find a rhythm to the jump and side-to-side movement.
Bent-Over Row
x 45 seconds
Alexandra Genova- Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest
- Slowly lower the weights by extending your arms toward the floor. This is 1 rep.
Rainbow Plank
x 45 seconds
Alexandra Genova- Start in a forearm plank, with elbows directly under shoulders, forearms parallel, core, glutes and legs engaged.
- Rock hips to the right, and think about bringing your right hip to tap the floor (your hip may not actually tap the floor, which is fine!).
- Now rock to the other side, bringing left hip toward the floor.
- Continue to rock side to side, keeping hips and core stable.
At the end of the circuit, rest for 60-90 seconds. Do the entire circuit 2-5 times, then try the Finisher.
Finisher
After your last circuit, try this: Do the moves below for 30 seconds each, back to back, no rest. Repeat for 2 minutes.
Push-Up
x 30 seconds
Alexandra Genova- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.
- Continue for 30 seconds.
Rainbow Plank
x 30 seconds
Alexandra Genova- Start in a forearm plank, with elbows directly under shoulders, forearms parallel, core, glutes and legs engaged.
- Rock hips to the right, and think about bringing your right hip to tap the floor (your hip may not actually tap the floor, which is fine!).
- Now rock to the other side, bringing left hip toward the floor.
- Continue to rock side to side, keeping hips and core stable.
Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport bra, similar styles at torysport.com, P.E. Nation leggings, similar styles at pe-nation.com, Hoka ONE ONE Gaviota Leather shoes, $160, hokaoneone.com.
Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.
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