This post is written in partnership with SewPBJ.com. All opinions and stories and workouts are 100% our own.
Are you ready for a super challenging workout?? In this workout (like last month’s over at Hairspray & Highheels), you’ll be going for time. The difference between this one and last month’s is that this one you’ll be going through the workout at least 2 times, but not more than 3 times. Remember, you’re doing this workout for time. So that next time you try it out, you can challenge yourself to have a NEW Personal Best! So get out your stopwatch and let’s get this full body workout! #NOEXCUSES™
ohhh and PLUSSSSSSS! Check out the giveaway below from SEWPBJ.com!! 1 lucky winner is going to receive a Custom #NOEXCUSES™ Tank Top and 1 lucky winner is going to receive shop credit!!!
WARM-UP: 5-10 minutes
WALL SIT: Find a good sturdy wall. Lean up against it and slowly lower yourself into a squat position. Make sure that your knees have 90 degrees and that they aren’t pushing out over your toes. If anything, you want your feet a little bit out in front of your knees (makes the wall sit a bit easier). Keep your core tight!
SQUAT JUMPS: Start by standing up straight. Feet hip width apart. Core tight. Lower down into a squat position, focusing on pushing backward with your hips (like you are reaching for a chair with your rear) and making sure your knees do not push over your toes. Now jump straight up as high as you can and land back in the lower position of the squat.
HAND-RELEASE PUSH-UPS: Either regular or modified on your knees. The Hand-Release part means that you will lay your body down on the ground and release your hands from touching the floor (just lift them up about an inch off the ground). Repeat the pushup, then release your hands once you are back down on the ground.
CRUNCHES
WALL SIT: Find a good sturdy wall. Lean up against it and slowly lower yourself into a squat position. Make sure that your knees have 90 degrees and that they aren’t pushing out over your toes. If anything, you want your feet a little bit out in front of your knees (makes the wall sit a bit easier). Keep your core tight!
BURPEES: Start by standing up straight, arms by your sides, feet hip width apart. Squat down and place your palms face down on the floor in front of you. Kick your legs behind you so you are in a push-up position. Pull your legs back under you into the squat position, keeping your palms face down on the floor. Stand and then jump in the air, bringing your arms over your head to reach for the ceiling. When you land, that is one full burpee. Remember to keep your core tight throughout the entire movement.
LUNGES: You can either do these as walking lunges or front lunges. Make sure that when you go into your lunge position that you center your body over your hips. Also, make sure your front knee does not push out over your toe! You want a nice 90 degree angle at the knee! **These are 30 each leg.
PLANK: Get into a pushup position. Lower your body down to your elbows and hold this plank position. Keep your body nice and tight and your belly button pulled up towards your spine (tummy tight!). And hold!
COOL-DOWN: 5-10 minutes
Please take a break if you need one. This workout can be a doozy. Don’t like to do Jumping Jacks? Grab a Jump Rope and do that instead! This full body workout is definitely intended to challenge your 100% complete self. So rock it out!
Remember…consult with your physician prior to starting any exercise program. And listen to your body!!
Want more full body workouts? You can find all of my #NOEXCUSES™ Workouts here, including some great tips! If you have any questions, please don’t hesitate to reach out!
GIVEAWAY TIME!!! We’ve partnered with a really cool custom graphic design company specializing in rhinestone and vinyl apparel, decals and accessories called SEWPBJ.com. The owner, Shelby, has worked with Ange and I to create a custom #NOEXCUSES™ Fitness Tank Top. Hop over here to check it out in her shop! We definitely want you to enter to win one but would really love for you to grab one of your very own! It’s got bling and glitter all in one! What more could you ask for?! 🙂
Enter via the Rafflecopter widget below. Must be a US Resident and at least 18 years or older. See complete rules in the Terms & Conditions in the Rafflecopter widget.
See y’all next time!
In Good Health,
(Where I Party)
Cynthia G says
Pitbull time of my life
Wendy says
Puddle of Mud – She f$#king hates me
Bridget Heiple Reich says
I love “Turn Down for What”. 🙂
Pam H. says
Firestarter by Prodigy is my go-to workout song.
Joanna says
Young the Giant’s “My Body”. The lyrics goes, “My body tells me no, but I won’t quit, cause I want more”
I say, DAMN RIGHT!
Amy C. says
Anything dance or hip-hop related gets me moving!
Kimberly M. says
I love Just Dance by Lady Gaga. ????
Leslie says
I love that shirt! I could totally rock that at the gym! Thanks for the giveaway, how fun!
Brittany Wilson says
Fast Country songs!
Audrey says
Wow, that looks like a great workout. I will need to modify it (or work up to it) based on my current level of fitness.
Found you on Wednesday Roundup.
Tanya @ Mom's Small Victories says
Love the tank. What a great workout. Thanks for sharing with Small Victories Sunday Linkup. Pinning to our linkup board and hope you join us again this weekend.
Kimberlee says
Looks like a great workout for days when you are short on time. Stopping by from Handmade Hangout link up.
Breaking The Momma Mold says
This workout looks awesome! Pinning and trying it for this weeks workout challenge! Also… want that shirt.
Diane says
Ok I’m going to get started on that….soon! lol. Thanks for linking this inspiring post at the #PureBlogLove link party! We hope to see you back this Thursday at 8 p.m. with more of your great posts!