Virtual Community Fitness. Workout #10

This week’s outfit is figure skating themed! The workout is not. As noted in the video, I don’t know anything about figure skating. I had a brief stint as a hockey player but that’s about it. You can watch the instructional video here.

We begin the workout with warmup exercises:

Inchworm

1. 8 open the gates

2. 8 close the gates

3. 8 forward arm swings

4. 8 backward arm swings

5. 4 inch worms

Then we have a core block. We’ll do each exercise for 30 seconds with minimal rest in between, then take a breather, and repeat the block two more times

Bird dog

1. Dead bug

2. Forearm plank (knees or toes)

3. Bird dog

4. Plank up-down

5. Kayakers

The bulk of the workout will be the circuit. We’ll do three rounds with 40 seconds on, 20 seconds off.

Frogger

1. Elevated gluten bridge (two legs or alternating legs)

2. Y raises (in quarter-squat position)

3. Reverse lunge to knee raise

4. I raises (in quarter-squat position)

5. Frogger

6. Skull crusher (it’s not my name, I swear!)

7. Overhead triceps extension

8. 3 point toe touch

We’ll finish with some stretching. Perform approximately 30 seconds to one minute of each exercise on each side.

Quadruped thoracic rotation

1. Quadruped thoracic rotation

2.  Lying pec stretch

3.   Behind head elbow stretch

4.   Figure 4 stretch 

5.   Child’s pose

That’s all! Happy strengthening!