Hannah's WW #3

Bonjour Warriors!

PLAN
Before we really push our bodies to get stronger and fitter...
Drink Water! Lots of water (like at least one to four cups before starting)
Warm-Up (Don't let your muscles or joints hurt)
Workout
And Cool Down (for me that's at least 5 to 10 minutes of stretching my muscles)



Now for WW #3: Do 8 Rounds (OR you could do 30min. AMRAP)
20 Plank Janks
20 Mountain Climbers (20 each knee to elbow)
12 Alternating 2 Close-Grip Push-Up and 2 Military Push-ups (till total of 12 reps) (keep your back straight)
20 Lunge Jump (10 each side)
12 Squat Jumps
12 Pike Sit-Up Crunch


HOW TO:

Plank Jacks - in plank position jump feet apart then together then apart then together, etc.

Mountain Climbers - bring left knee to left elbow immediately switch and bring right knee to right elbow, 20 times each side

Close-Grip Push-up - elbows are close to your side when you go down, so you're working your triceps more. If this is too easy get your knees off the ground

Military Push-Up

Lunge Jump - I jump in lunge position on left side 10 times then do switch and do 10 on the other. You can alternate switching from left to right to left to right.

Front knee behind toes, back straight

Squat Jumps - squat and jump off ground - I just have my hands by my sides in a 90 degree angle or something. You can have your hands behind your head just pull on your neck.

Pike Sit-Up Crunch

On Feb 11, I did 4 Rounds in 17 minutes before going to bed.
I am going to do 8 Rounds today and I will update this later telling you how long it took me. ;)


And go hard!


P.S. An AMRAP is "As Many Rounds As Possible" in a certain amount of time.

Hannah's WW#2

Warm Up for 4-15 minutes.

Then do WW#2: Do  2-5 Rounds for time
15 Mountain Climbers
15 (each side) Reverse Lunge to Knee Strike
15 Mountain Climbers
15 Close-Grip Push-up (focuses on strengthening the tricep muscle)
15 Mountain Climbers
10 Russian Twist Gun Crunch (turn your hands into gun and pretend to shoot a target from under the bed then sit up to lean back aiming on the other side)
15 Mountain Climbers
30 Reverse Plank Knee-Ups



HOW TO:
Mountain Climbers - plank position bring left knee to left elbow and back to start then right knee to right elbow and back to start (do 15 with each leg)

Reverse Lunge to Knee Strike - lunge back then that back knee drives into your imaginary opponent's stomach

Close-Grip Push-Up - elbows are by your side

Here's modified but elbows still close to the body

Russian Twist Gun Crunch - sit on the ground, you legs in around a 90 degree angle off the ground, back straight, turn your hands into gun, lean back and pretend to shoot a target on your right from under the bed then sit up to lean back aiming on the other side

Feet off the ground, point your gun when you lean back

Reverse Plank Knee-Ups - the plank position where the front of your body faces the ceiling, while in this position bring one knee toward your chest - alternate knees

On Feb 9, I did 5 Rounds in 30 minutes.

Can you beat my time?

Hannah's Warrior Workout WARM-UP

Before the workout we must FIRST Warm-up for 5-15 minutes. (Some people do 4 or 5 minutes even)

I am definitely guilty of not warming up, because I get bored with what some people do for a warm-up (so I tend to skip it, but I'm noticing sometimes that when I'm cold and then dive into the workout without warming up, I ache in an unfriendly manor afterwards and the next day) so even though it seems so time consuming and I get impatient, I'm going to do it to protect my muscles and joints.

What do I usually do? I like a heart-pumping warm-up. But how do you get one that warms up your body?

I have found that I like to do 30 second intervals of easy: jump rope then jump twist (that's 1 minute) then jumping jacks  then butt kicks (that's 1 minute) then high knee jogging then speed skaters (that's 1 minute) (or whatever order I want). And I do that repeatedly till it's been a good 10 or 15 minutes, depending on how much time I have.
I don't count how many rounds I do, I just look at the clock randomly to see how much longer I should warm up, but if you like rounds Do 3-5 Rounds of counting to 30 (or use a timer if you think you're counting too slow or too fast) with each exercise:

So the Warrior Warm-Up (count to 30 for each exercise, as close to what 30 seconds is like then keep going with that for 6-15 minutes:
Jump Rope - I jump rope without a rope, so it's imaginary.
Jump Twist - knees are together, you jump twisting your abs so your knees point left and your shoulders point right then quickly switch directions
Jumping Jacks - I count to 30
Butt kicks = like jogging but your kicking your feet back/up toward your butt.
High Knee Jogging = Jog in place with your knees as high as you can
Speed Skaters (jump side to side like your racing on skates)


Here are three versions of the Jump Twist (I don't use any equipment I just jump and twist my body left to right to left to right, etc.)



 

Speek Skater

You can do whatever easy pace you like to do that loosens up your muscles.