Motivation Monday Workout: Let’s Get Physical

Sit-Throughs: Start on your hands and knees, toes tucked. Lift your knees about 3 inches off the floor. Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction. Your left hand should lift up as you sweep your right foot. Return back to all fours with knees still off the floor and repeat, alternating sides.

Ninja Kicks: perform a backward lunge with your right leg, bring the right leg up and forward into a front kick. Repeat on the left-hand side. Keep alternating sides. For added difficulty: hold dumbbells at your side. To add arms: bring the dumbbell in the opposite arm of the leg you are using up and into a front jab.

Skier Extensions: standing with dumbbells at your side, feet hip distance apart, come up on your toes and perform triceps extensions with the dumbbells elbows at your sides, dumbbells up towards your chest, bring the dumbbells down and back.) Return to your heels, repeat.

Side to Side Froggers: get into a plank position, jump both feet out to the right, then back to center, then to the left. Repeat.

Mountain Climber Burpees: push up, step to the right in plank, perform 4 mountain climbers, jump your feet in and jump up. Drop back down and repeat.

Biceps Curls in Low Squat: (if you have a bad back, do this in a wall sit) feet hip-distance apart, dumbbells at your side, get down into a low squat and perform dumbbell biceps curls.


FitnessAshley Pettit