Body Weight Blast Challenge | Day 3 | Cardio Exercise Guide

cardio exercise

Body Weight Blast Challenge | Cardio Exercise Guide

 

Welcome to day 3 of the Body Weight Blast Challenge. Yes, we’re getting stronger, but we also need to work on our cardio. We are doing 20-40 seconds of each exercise. Feel free to repeat this circuit 1-2 times. Let’s get to it!

 

cardio exercise

In & Out Squats

1. Start with your feet together & arms down by your sides.

2. Jump your feet out in a wide squat & jump them back together.

3. Staying in a squat position, repeat the movement jumping your feet in and out for 20-40 seconds.

 

cardio exercise

High Knees

1. Stand with your back straight and feet shoulder width apart.

2. Push one knee up as fast as you can up until your thigh is parallel with the floor. Use your arms to meet your legs as a guide and for balance.

3. Staying on the balls of your feet, alternate knee for 20-40 seconds.

 

cardio exercise

Burpees

1. Stand nice and tall with your feet shoulder-width apart.

2. Bend your knees so that you are in a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.

5. Quickly jump back to your feet right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you land on the floor.

 

cardio exercise

Fly Jacks

1. Start nice and tall with your arms down by your sides.

2. Raise your arms out in front of your chest until the palms of your hands touch. At the same time, jump your legs out wide like a jumping jack.

3. Quickly jump your feet back to the starting position and widen your arms out straight to your sides.

4. Repeat this movement for 20-40 seconds.

 

cardio exercise

Alternating Jumping Lunges

1. Stand in a split stance with your torso straight and tall. Keep your knees bent at 90 degrees.

2. Lower your back knee down into a lunge.

3. Jump towards the ceiling and quickly switch your legs while you’re in the air.

4. You should land with the opposite leg behind you now.

5. Alternate the position of your legs every time you jump.

 

cardio exercise

Plank w/ In & Out Jacks + Knee

1. Get up in that plank position while you’re sucking in hat belly button towards the spine.

2. Jump your legs out wide and then back together.

3. Bring in your right knee towards your chest and back into the starting position.

4. Switch up which knee you bring in every time you jump in and out your feet.

 

 

 

 

How do you get your cardio in?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 4! Don’t forget to share and subscribe.

Peace & Love,

Heather

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Body Weight Blast Challenge | Day 2 | Abs Exercise Guide

abs exercise

Body Weight Challenge | Abs Exercise Guide

Hey there! Thanks for joining me for Day 2 of my Body Weight Blast Challenge! In today’s workout we are focusing on those abs. A strong core is so important for our balance and movement. Toning those abs doesn’t have to be hard. Eat clean, drink water, and train them at least once a week. You will see the most results by doing 6-7 ab exercise with little to no rest in between.

For this circuit, we are doing 20-40 seconds of each exercise (whatever is doable for you). Feel free to repeat the workout one or two more times and feel the burn! Please enjoy the 7-day challenge and share this with your friends & family that need a little more motivation.

 

 

abs exercise

Bicycle Crunches

1. Lie on a mat with your back pressed into the floor. And place your hands behind your head (without placing all the weight in your hands)

2. Gently lift your shoulder blades off the floor and extend your left leg out. Bend your right knee to a 45 degree angle and twist your torso toward the right until your elbow is almost touching your knee.

3. Now do the same thing on the other side and alternate back and forth.

 

 

abs exercise

Side V Ups

1. Lie on your side with one arm behind your head and one arm extended out on the floor for support.

2. Using your core muscles, lift your legs off the floor and bring them close toward your torso.

3. Return to the starting position and repeat for 20-40 seconds.

 

abs exercise

Reach Throughs

1. Lie flat on your mat with your legs bent to a 90 degree angle, but not close together.

2. Use your core muscles to lift your shoulders off the floor and reach through your legs towards your feet.

3. Keeping your shoulders off the floor, continue to reach through with your arms.

 

abs exercise

Plank w/ Shoulder Taps

1. Get up into a table top position with your shoulders directly above your wrists and your spine nice and straight.

2. Sucking in your belly button toward your spine, touch your right shoulder with your left hand.

3. Now touch your left shoulder with your right hand. And keep alternating without swaying your body.

 

abs exercise

Mountain Climbers

1. Again, we’re back in that full plank position. But position one of your legs under your hips.

2. Now alternate each leg for 20-40 seconds!

abs exercise

Leg Lifts

1. Lie flat on the floor and place your arms down by your sides or underneath your booty for support.

2. Breathe out as you lift your extended legs off the mat.

3. Inhale as you lower your legs back down and repeat the motion for 20-40 seconds.

 

abs exercise

Single Leg Jack Knife

1. Surprise! We are starting on the mat. Extend your arms above your head with your palms facing up.

2. Raise your right leg up towards the ceiling while you reach through your leg with your arms.

3. Alternate between legs each time you crunch up and repeat for 20-40 seconds.

 

 

 

What are your favorite ways to train abs?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 3! Don’t forget to share and subscribe.

Peace & Love,

Heather

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Body Weight Blast Challenge | Day 1 | Full Body Exercise Guide

full body exercise

Body Weight Challenge | Full Body Exercise Guide

What’s going on guys? I hope you are ready to start the New Year fresh! Maybe you set your New Years resolution to become more active. But realistically, you work 2 jobs or have children that take up 24 hours of the day. I wanted to share my 7 day body weight challenge to get you moving. We are not going to be doing 45 minute advanced workouts. We are taking it back to the basics. This full body exercise guide will help walk you through the circuit.

On day 1, we are doing 7 different exercises for 20-40 seconds each. If you need to rest a few seconds in between, do that. Or maybe you can do more than 40 seconds, do it. Make this workout your own. I hope this at least inspires you to get up and moving.

Maybe you know someone who needs that little extra motivation to make that change. Share this with your friends and family and feel stronger and more energetic together!

 

full body exercise

 

Squats

1. Stand with your feet slightly wider than shoulder-width apart. And find a spot on the wall to stare at to help you keep facing forward throughout the exercise.

2. Clasp your hands together in front of you to help your balance or extend your arms out in front of you.

3. Push your booty toward the floor as if you were trying to sit in a chair.

4. Pressing your body weight into your heels, lower yourself until the back of your thighs are parallel to the floor.

5. Continue to squeeze your muscles and push through your heels until you are back to the starting position.

 

full body exercise

Lunge W/ A Twist

1. Stand nice and straight with your arms down by your sides.

2. Take a step back with one foot and lower into a reverse lunge.

3. As you lower, twist your torso toward one side and bring yourself back to center.

4. After you have done 20-40 seconds on one side, switch sides!

 

full body exercise

Step Ups

1. Start with your torso facing a bench. Next, lift your right foot up onto the platform.

2. Push through your right heel and pull your left leg up until it’s parallel to the bench. (You can also just put your left foot up on the bench and then step your feet down)

3. Place your left foot down on the floor first and then step down with your right foot.

4. Repeat this movement for 20-40 seconds and then switch to the left foot.

 

full body exercise

Lateral Jumps

1. Stand with your feet about shoulder-width apart.

2. Lower yourself down into a slight squat and jump as far as you can to the right. (Using your arms to help propel you laterally)

3. Use your momentum to push yourself toward the other side.

4. Repeat this movement back and forth for 20-40 seconds.

 

full body exercise

Plank In & Out Jacks

1. Start in a plank position with your shoulders directly over your wrists. Make sure your body is in a straight line from your head to your heels.

2. While keeping your arms stationary, jump your legs out wide. As soon as your toes touch the floor, jump them back to the starting position. Don’ let those hips move around too much and be careful to not lift your booty up too high.

3. Repeat the movement for 20-40 seconds and try to get faster every time!

 

full body exercise

Burpees

1. Stand with your arms down by your sides and feet about shoulder width apart.

2. Push your hips back until you are in a squat position.

3. Place your hands on the floor with your shoulders above your wrists.

4. Keep your weight shifted towards your arms as you jump both feet back until you are in a plank.

5. Then jump your feet back up to right outside of your hands.

6. Jump straight up into the air and extended your arms above your head.

7. Repeat the exercise as soon as you land on the floor.

 

full body exercise

Tricep Dips

1. Find a chair or bench and place your hands shoulder-width apart on top of it.

2. Lower your body by gently bending your elbows to a 90 degree angle. Keep your back as close to the bench as possible.

3. After you reach the bottom, press into the bench with the palms of your hands & lift yourself up into the starting position.

 

 

 

What is your favorite body weight exercise?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 2! Don’t forget to share and subscribe.

Peace & Love,

Heather

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