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In How We Move

Arms and Burpees

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Welcome to your weekly Wednesday workout! In this workout, you will do 6 burpees between each set of arms. Each set consists of bicep curls, tricep dips, shoulder to overhead, and plank up/downs. It is beneficial to have some type of weight or water bottles for the biceps and shoulder to overhead but not necessary. Squeeze at the top if you don’t have any weight.

It looks like this:

  • 6 burpees
  • 20 bicep curls, 20 tricep dips, 20 shoulder to overhead, and 20 plank up/downs
  • 6 burpees
  • 15 bicep curls, 15 tricep dips, 15 shoulder to overhead, and 15 plank up/downs
  • 6 burpees
  • 10 bicep curls, 10 tricep dips, 10 shoulder to overhead, and 10 plank up/downs
  • 6 burpees
  • 5 bicep curls, 5 tricep dips, 5 shoulder to overhead, and 5 plank up/downs
  • 6 burpees

If you don’t want to do burpees, you can do crunches, abs or hold a plank for one minute. Do your warm-up, get your equipment ready, set a stopwatch, and get to work!

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In How We Move

A Long One

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This workout (click on workout for video) may take you a little longer than the others.  It is a great total body workout. I suggest timing yourself today to see how long it takes you, then in a month after you’ve continued on your fitness journey, repeat the workout, and see if you improved your time 🙂 Then in another six months, time yourself again.

  • 100 step-ups (vary the height of the step)
  • 90 sit-ups (your choice of ab exercise)
  • 80 jumping jacks (step side to side or use a jump rope)
  • 70 squats (use a chair or add weight)
  • 60 kettlebell swings (vary the weight)
  • 50 lunges (hold onto a chair or add weight)
  • 40 shoulder to overhead (vary the weight)
  • 30 burpees (step back or add in a push-up)
  • 20 push-ups (knees or toes)
  • 1:00 minute plank (knees or toes)

One way to modify this workout is to cut it in half. Go through it once, take a two-minute break, and go through it again. If you need other modifications or challenges, please email me or comment below.

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fiery number 7
In How We Move

7 Rounds of 7 Reps of 7 Moves

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Although we are only posting workouts on Wednesdays, you should try to do something to get your body moving every day, whether it be a 15-minute walk outside or getting up from your desk and walking the stairs in your office every hour. You can also repeat our Weekly Wednesday Workouts two to three times a week. Also, please comment or email me if you need suggestions for modifications or further challenges. And please let me know what else you would like to see!

In this workout, you will do each movement 7 times then move on to the next one. You will repeat the whole round 7 times.

  • 7 jumping jacks
  • 7 air squats                                                                      
  • 7 push-ups
  • 7 sit-ups
  • 7 burpees
  • 7 lunges
  • 7 tricep dips

Besides modifying each movement as described below and on this video, you can also modify the rounds. If you get to four rounds and feel like you have done enough then stop. You can also take a one minute break between each round to give yourself a rest.

For the Beginner:

  • 7 jumping jacks=step side to side with arms up
  • 7 air squats=squat onto a chair and stand back up                                                                       
  • 7 push-ups=push-ups against the wall
  • 7 sit-ups=crunches
  • 7 burpees=step back, no push-up
  • 7 lunges=hold onto a chair for balance
  • 7 tricep dips=on the ground

To make it more Challenging:

  • 7 jumping jacks=jump rope
  • 7 air squats=use a weight                                                                      
  • 7 push-ups=knees off the floor, chest to the ground
  • 7 sit-ups=use weight
  • 7 burpees=chest to floor
  • 7 lunges=use weight
  • 7 tricep dips=legs straight out, add weight

 

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