Welcome to another edition of Fitness Friday, where every Friday I bring you a new workout challenge.  These help me to add something different to my workout each week, and try out different exercises.

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Fitness Friday Workout

Fitness Friday Workout

Check out the video for an explanation of the workout and a demonstration of all of the exercises:

 

The Exercises

Sumo Squat with Heel Lift

Stand with feet wide, to turned out, and arms by sides. Squat, bring hands together in front of you. Remain in the squat as you raise your right heel. Lower right heel, then lift left heel. (That is one rep.)

Lunge Mountain Climbers

Start off in push-up position. Bend your right knee, and draw your leg forward, placing your right foot next to your right hand—it’s kind of a stretched-out lunge. Jump both feet up into the air, switching legs so that your left foot lands next to your left hand. Continue alternating, keeping your hips low. (That is one rep.)

Hamstring Hinge Hop

Stand on right leg (knee soft) with hands together at your chest and arms out to the side. Hinge forward from hips, lowering torso toward the floor and extending the left leg back until your body forms a straight line from your shoulders to your heel. Reverse the movement, then jump off right leg, raising bent left leg to hip height. (That is one rep.) Then switch sides.

Commando

Start by placing your forearms (wrist to elbow) on the floor and extending both of your legs behind you, resting on the balls of your feet. This is called a plank position. Release your right forearm and place your right hand firmly on the floor directly below your right shoulder. Push up onto your right hand, followed immediately by your left in the same pattern. Return to plank position by releasing your right hand and lowering onto your forearm, before doing the same with your left hand. Repeat this exercise, starting with your left hand. (Each side counts as one rep.)

Russian Twists

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs.

Burpee

Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, lower your body, chest touching the floor/ground. Immediately return your feet to the squat position. Stand up from the squat position.

I hope you guys enjoy this killer workout! If you missed out on last weeks Fitness Friday Partner Workout check it out here.