The second quarter is here and spring is in full effect.
Time to get rolling with those warm-weather-workouts so you can be all trained up for the outdoor fun times ahead.
In the last post, we talked about doing some spring cleaning for your Fitlife to freshen up your focus and renew that sense of excitement that we all shared at the beginning of the year. We also offered up 7 Tips To Freshen Up Your Fitlife to get you going so be sure to check them out if you haven’t, or you just need to get going again.
Now, let’s get your body moving with a fresh new spring workout.
If you’re on our mailing list, you already received one new workout this week, but we thought we’d give you another one to add to your new rotation.
It’s pretty simple. The exercises are grouped in “threes,” hence the name “trifecta”.
HOW IT WORKS:
- Do all the “a” exercises circuit-style for 30 seconds with 30 seconds of rest in between, for 1-3 rounds.
- Do all the “b” exercises.
- Do all the “c” exercises.
Be sure to warm up and cool down. If you’re not sure how to do some of the exercises, check below.
And as usual, work at your own level. Use your common sense to modify or omit any exercise that your doctor says isn’t right for you.
Work at your own level. As necessary choose the modification option appropriate for your ability.
ALTERNATING SIDE LUNGE: (equipment – optional, hold hand weights, water bottles, sandbag, etc). Stand with feet together, arms down at your sides. Reaching arms out in front of you, step out wide laterally to the right and sit back slightly to lower hips towards the ground. Bend at the waist and squeeze your glutes. Right knee is bent with knee pointed the same direction as the toes. Right leg is straight and the right foot is flat on the ground. Push off the right leg to step back to the center and lower arms back to your sides. Repeat on the other side. MODIFY IT – Step into a side squat instead of a lunge.
BURPEE: (equipment – none) Stand with your feet hip width apart. Sit back in a squat and place your hands on the floor. Jump back into a high plank, arms shoulder width apart, shoulders over wrists and abs drawn in towards spine. Do one pushup, keeping your abs drawn in towards spine and shoulders down away from ears. Jump your feet back up to your hands and move back into low squat with your feet hip width apart. Lift your chest, push through your feet to jump one time. Bend knees slightly to cushion your landing back into your squat to prepare for next rep. MODIFY IT – Squat down and step back into high plank. Lower to your knees for the pushup. Step back into low squat. Omit the jump.
CRAB LIFT: (equipment – none) Sit on the floor with your knees bent and your feet flat on the ground. Place your hands on the floor behind you with your fingers rotated towards your body as much as possible. Press through your feet and hands to lift your bottom off the floor. Lift one foot off the floor and touch that knee or foot with your opposite hand. Return the foot and hand to the floor to complete the rep. MODIFY IT – Stay seated on the floor. Raise knee up and touch whatever you can reach with the opposite hand.
HIGH PLANK + SHOULDER TAP: (equipment – none) Begin in high plank position on toes and extended arms. Keep shoulders down away from ears, abs drawn in towards spine and gently squeeze glutes. Maintaining shoulders over wrists, lift one hand to touch opposite shoulder then return to floor. Strive to keep hips level with the floor. Continue, alternating sides. MODIFY IT – Keep knees on the ground. Hold the plank without the shoulder taps.
JUMP LUNGE: (equipment – optional, hold hand weights, water bottles, sandbag, etc.) Begin standing with your feet slightly staggered hip width apart. Right foot is slightly ahead of the left foot. Gently bend your knees, engage your abs and push off both feet to switch your feet in the air so that your left foot is now ahead of the right. Land in a lunge position with your front knee over your ankle (90 degrees) and your back leg bent underneath you. Continue by immediately pushing off to switch legs again. MODIFY IT – Step through instead of jumping. Shorten or lengthen the stance as able.
OVER-UNDER T-STAND REACH: (equipment – optional, hold a hand weight, water bottle, etc) Begin by lying on your side with your elbow propped under your shoulder. Extend your legs out straight and lift your hips up so that your body forms a straight line from your head to your ankles. Keep your abs drawn in towards your spine and your shoulders down away from your ears. Brace your with your core and your glutes. Next, reach your opposite hand up and down to the ceiling then down to the floor. MODIFY IT – Keep the inside knee down on the floor. Hold the modified T-Stand without the reaches.
PLANK JACK PUSHUP: (equipment – none) Begin in high plank position, with abs drawn in, shoulders down away from ears, feet hip width apart. Do one pushup then jump feet wide. Jump feet back together to complete rep. MODIFY IT – Begin on hands and knees. Do one pushup. Then raise up to high plank and step feet wide. Step feet together to complete rep. Lower back onto knees for next rep.
PULLOVER AB CRUNCH: (equipment – hold hand weights, water bottles, sandbag, etc.) Lie on your back with your feet up in the air. Holding your weight with both hands, extend your arms over head to touch the floor. Keeping your elbows straight lift your shoulders for an ab crunch and bring your arms in towards your feet. Raise your hips up off the floor at the same time into a tucked position. Strive to hold the contraction for a moment before repeating. MODIFY IT – Keep your feet on the floor and lift only your shoulders and arms off the floor.
SUPERMAN: (equipment – none) Lie on the floor face down with arms and legs extended. Tuck chin slightly, keep shoulder blades away from ears and squeeze back and glutes to chest, arms and legs off the ground as able. Gently place everything on the floor and then continue at a controlled pace. MODIFY IT – Keep your legs on the floor. Lift only your arms and shoulders.
To your fitness success!
More posts to help you get on track this spring:
Spring clean your Fit Life – 7 TIPS TO FRESHEN UP YOUR FIT LIFE
Get the most out of your workouts – EXERCISE INTENSITY | ARE YOU WORKING HARD OR HARDLY WORKING
Do cardio the right way – SMARTER CARDIO TIPS