Fitness · Workouts

Weighted Lunges & Core Work


On the menu today, I have a 12 minute workout of weighted lunges mixed with jumping jacks, and G2OH (ground-2-overhead) squats You will want to complete as many rounds as possible within the 12 minutes!

For the lunges, I made them overhead lunges where I held a 25 pound plank over head with my arms locked out. You can still make them weighted by grabbing dumbbells and placing on your shoulders, or using 1 dumbbell overhead. For the G2OH squats, you want to be have the plate or 1 dumbbell in both hands between your legs. Then, lower to a squat with your weight (if it’s a plate, you will squat down until the plate touches the floor, if using a dumbbell you will squat down to about shin level). Remember to keep your chest up and back flat! Your back should NOT curve on these, if you find yourself curving lower your weight and/or take a break!

Then when you’re done with that, I have 2 Tabata’s scheduled!  Tabata # 1, you will do push-ups/planks on a medicine ball, while working your balance from the core! Tabata # 2 is medicine ball toe touches.

For the push-up, put your hands on each sides of the ball and lower into a push-up, until your chest hits the ball. (These can be done on your knees). If you are going to plank, I would recommend placing the elbows on the ball and keeping the body aligned (A.K.A no mountain tops!) For the toe touches, lay on your back and place the medicine ball arms length away from your head. Then, while holding the medicine ball above your head, keep your legs straight and together and raise them up into the air. The goal is to touch your toes to the ball above your head. So, keep moving that back until you touch the ball or cannot reach anymore!

See pictures below for you visual learners!

12 minute AMRAP

  • 20 Jumping Jacks ( If this is too easy for you, make it a power jack, where you squat when you jump out!)

Power Jacks! My friend made me laugh and caught me with my eyes closed! 😆
  • 10 Weighted Lunges
  • 20 Jumping Jacks
  • 10 Weighted Lunges
  • 20 Jumping Jacks
  • 20 G2OH Sumo Squats

G2OH Sumo Squats

*Complete as many rounds as possible within the 12 minutes. You’ve completed 1 round when you have completed the 20 G2OH squats

Tabata # 1:

  • Push-ups/planks on the medicine ball

img_0765

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On the push-ups, make sure your chest is over the ball when you’re arms are extended out and drop straight down till your chest hits the ball. Back up and repeat!

Tabata # 2:

 

  • Medicine Ball Toe Touches


*Tabata style is 8 rounds of 20 seconds of work and 10 seconds of rest. This totals 4 minutes.

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