Are you ready for the first workout of the New Year? One of my favorite workouts to share is the Workout Wednesday Work day challenge. All you have to do is commit 1 minute, 60 seconds, every 2 hours. This can be done at home or work and the times can be changes to work with your schedule.
One minute workouts throughout the day are great to wake up your brain and get your blood flowing. This will also improve your focus and attention, in addition to the workout benefits. Do this challenge in conjunction with your normal workout routine.
6 am- 60 seconds of tricep combo
To do the move: (Move 1) With your arms straight behind your back, lift and lower for 30 seconds. (Move 2) Lift your arms as high as you can and squeeze your arms and shoulder blades together for 30 seconds.
8 am- 60 seconds of tabletop slashes
To do this move: Start on all fours (tabletop position) with your wrists under your shoulders and knees under your hips. The band should be around your thighs. Tuck your tail and lift your right leg out to an angle as high as you can without arching your back. (This may not be very high and that is okay. Keeping your tail tucked is most important). Then bring it across your left leg down to the ground making a slash. Repeat 30 seconds, then switch sides.
10 am- 60 seconds of staircase planks
To do this move: Begin in plank with your shoulders directly over your wrists, booty tucked, and push through your heels and hands. Bring your right arm down, then your left arm down so that you are in a forearm plank. Push up with your right arm, then your left arm so that you are in plank again. Continue moving through the series, alternating which arm you bring down first for 60 seconds.
12 pm- 60 seconds of pilates crunch
To do this move: Lie on your back with your legs in tabletop (or a little higher to modify) with your arms out to the side. Lift your shoulders up to crunch and pump your arms 5-6 times. Lower down. Repeat until 60 seconds is up.
2 pm- 60 seconds of punch series 2
To do this move: Hook punch with your right arm, then hook with your left. Uppercut punch with your right arm, then with your left. Repeat the entire series for 60 seconds.
4 pm- 60 seconds of marching bridges
To do this move: Lie on your back on the mat with knees bent and feet on the floor. Lift your hips to the sky, pushing through your heels. Take turns alternating between lifting your left and right legs as you lift and lower.
6 pm- 10 min walk/run or jump rope routine
Go for a short walk/run or complete my 10 minute jump-rope routine.
8 pm-60 seconds of figure 4 stretch
To do this move: Begin by balancing on your right foot. Cross your left foot over your right thigh above your knee and sit your booty back. Keep your hands in prayer, or place on your hips to help with balance. Hold for 30 seconds, then release. Repeat on the other side.
Feel free to complete my entire stretches for frequent travelers routine at the end of the evening.
Check out my other workouts for more inspiration.
Will you take the workout Wednesday challenge? Leave me a comment below.