Hey friends! How’s the day going? Hope you’re having a lovely morning. Today, I’m meeting up with a friend for a smoothie and Orangetheory class, and the rest of the day will be spent at the pool. It’s cooled down a ton here – by “a ton,” I mean it’s double digits instead of triple- so it’s been a nice change. We’re making these spring roll bowls for dinner (again. SO good) and likely the usual Shameless episode and glass of wine once the girls are crashed. 
For today, I have an all-new workout for ya. This one plays with rep structure, which helps to make the workout fly by. It’s also helpful to know that each round you’ll be doing less reps, so when you feel like your muscles are about to explode, a tiny pep talk will get you through. This one is super sweaty and all you need is your own bodyweight, so you can crush it at the gym, at home, or outside while your kiddos play (if it’s not totally scorching where you live!). 

Burpee: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms overhead.

Bodyweight squat: Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend. 

Squat

Walking lunges: For your lunge setup, make sure your feet are hip distance apart, and think about sinking down instead of forward as you lunge. Watch the front knee to make sure it doesn’t extend past your toes. When you lift up to come to standing and switch legs, lift the back leg up behind you (squeeze your booty!) before bringing it forward.

X-jumps: Start standing, then jump your legs out as if you’re doing a jumping jack, as you reach one hand to the ground. Stand back up as your jump your legs closed, then jump your legs out and touch the ground with your other hand.

Triceps dips: For a more challenging version, place a flat plate on your legs. To modify, bend your knees. As you complete your dip, make sure that your elbows stay pointing straight back, keep your chest lifted, and shoulders down. 

High knees: Bring one knee in towards your chest (with a tight core) and exhale to switch sides. To eliminate the impact, perform these as slow marches, exhaling and contracting your core as each knee comes in towards your chest.