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Workout Wednesday | #FitWithNic

December 6, 2017 ,

Wed Workout.png
Awh, another Wednesday of working it out today from last Wednesday!  Here is my workout from last Wednesday today.  As usual this a body weight focused workout as I give myself a break on Wednesday from the weights but still focus on getting in a good workout , which you can do with just the weight you already have on ya.  Last week I was stoked with the SEC football game coming up with my GA Bulldogs heading into it with the Falcons being the cherry on top of it all (sadly the cherry never made it to the top 😕).  I decided to add football shuffles with a jump up into shooting a free throw for cardio, because I am just that all over the place sometimes, haha.  Are you ready, I was and had to be ready because this is a challenging workout that I had to focus on for the push through.  Set your interval timers to 50 seconds of work with 10 seconds of rest between, with a minute between rounds three times through.
Reverse Lunge 3 Count Pulse Plyo Jumps
With you right leg step back behind you into a runners lunge.  Be sure that your knee will not go past your front toe for proper form.  Lower you right knee down to the ground touching your knee to the ground if possible and pulse up for a count of one and repeat for three counts.  On the third count jump up and alternate leg back to repeat on the other side.  Repeat alternating between sides for a  total of 50 seconds.
Football Shuffle with Jump Up
With feet directly under your hips bend knees slightly and shuffle for three counts to the left side, then jump up into the air hands up.  Land softly with feet under your hips and knees bent slightly.  Repeat on the other side, alternating sides, for a total of 50 seconds.
Squat Leg Lift
With feet directly under your hips lower your butt towards the floor as if you are sitting in a chair.  Lower as low as you can comfortably do so without leaning forward keeping your back as straight as possible.  Pressing through the ball of your feet come to a standing position then lifting your right leg kick your foot forward while squeezing your butt holding for a few seconds to target that butt.  Lower foot back to starting position to feet hip width apart and repeat on the other side for a total of 50 seconds.
Football Shuffle With Jump Up
With feet directly under your hips bend knees slightly and shuffle for three counts to the left side, then jump up into the air hands up.  Land softly with feet under your hips and knees bent slightly.  Repeat on the other side, alternating sides, for a total of 50 seconds.
Squat Kickback
With feet directly under your hips lower your butt towards the floor as if you are sitting in a chair.  Lower as low as you can comfortably do so without leaning forward keeping your back as straight as possible.  Pressing through the ball of your feet come to a standing position then lifting your right leg kick your the foot behind you with a pointed toe while squeezing your butt holding for a few seconds to target that butt.  Lower foot back to starting position to feet hip width apart and repeat on the other side for a total of 50 seconds.
Football Shuffle with Jump Up
With feet directly under your hips bend knees slightly and shuffle for three counts to the left side, then jump up into the air hands up.  Land softly with feet under your hips and knees bent slightly.  Repeat on the other side, alternating sides, for a total of 50 seconds.
Crab Toe Touches
Sit on the floor with your knees bent in front of you and your hands behind you.  Lift your hips off the floor hovering slightly over the floor.  Kick your right foot into the air and with your left hand touch your foot.  Alternate from side to side for a total of 50 seconds.
Football Shuffle with Jump Up
With feet directly under your hips bend knees slightly and shuffle for three counts to the left side, then jump up into the air hands up.  Land softly with feet under your hips and knees bent slightly.  Repeat on the other side, alternating sides, for a total of 50 seconds.
You got this, just channel your fav footballar, super hero, or whoever and push yourself.  When you complete this come back here to get your vitural high five for showing up for yourself!  Great job!
Much Love,
Nic

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