I know the title of this has Sexy in it, but today I feel anything but sexy. I’m currently on day four of strep throat antibiotics, and haven’t quite escaped my pj’s yet. Sigh. But while I sat on my couch starring out at the gloomy rainy day, my brain wandered off and I found myself planning an at home workout that would surely dust off my despair and whip me into shape. Hopefully this little number can help you as well.
First things first, what will you need:
- Absolutely Nothing
- (Optional) Yoga Mat
- (Optional) Dog to stare at you
For the past month I have been going to my very talented friend Carrie’s yoga class on Tuesday nights. Shout out to those of you in Redding, she teaches yoga every Tuesday at CrossFit Redding for FREE. Yes Free. My sister and I have been attending and recently I even took Johnny to a class. His only response at the end was “Why don’t they offer that more often?” Needless to say it is tough, makes you work, but you feel so good afterwards.
For this workout I have borrowed a few of Carries yoga poses to help us get warmed up from the inside out.
If you have a yoga mat or even a towel this is the time to use it. Lay it out on a flat surface. Follow these sequences of poses, holding each one for 10 seconds before moving to the next.
On your knees, butt resting on your heels, legs can be wide or narrow. Lean your chest down towards the mat and stretch your hands out above your head, pressing your hands and arms down on the mat. Hold for 20 seconds breathing in and out while trying to get your chest closer and closer to the mat.
Transition to all fours to Cat Cows
From Childs Pose, lift your chest and but up, until you are on all fours. From this position we are going to do Cat-Cows. While on all fours, arch your back and tuck your head and chin down. Pressing your spine to the ceiling – hold for 7 seconds. Now into the cow position, relax your back and let it fall toward your mat. While pushing your hips to the sky and lifting your head and chin as well. Hold the cow position for 7 seconds. Rotate from Cat to Cow 5 times.
Transition to Push-Ups
Don’t worry, these are from the knees. From all fours, walk your hands out until you can shift forward into the push-up position. Knees stay down on the mat. From the push-up position I want you to slowly lower yourself down to the mat. Hovering just above the mat for 3 seconds. Once 3 seconds is up you are going to scoop your chest down and up. Straightening your arms and looking to the sky with your face. Hips should be planted on the mat and legs should be flat on the mat. (Upward facing dog picture and article with instruction)
From Upward Facing Dog to Downward Facing Dog
While looking up in your upward facing dog, tuck the toes and pull the hips and away from your mat. Arms are still stretched out, hands on the mat, all the while trying to plant your heels into the mat. While doing this pose you should continue to breath and try to press your chest and head through your arms. If your calves feel a little tight, rock from leg to leg pushing the each heel deeper and deeper into the mat. (Need help with downward facing dog read this article).
From this position we are going to move right back into push-ups. For those of you who feel you can do an unassisted push-up you can rock forward to a plank position – holding for 5 seconds. Then slowly lower down to the bottom of your push-up, holding just above the mat for 3 seconds. Now return to plank position slowly reversing in your push-up. Ouch! This one is tough I know. But it will make you strong. For those of you who aren’t ready for a full push-up: Drop your knees to the mat and follow the same instructions.
Warmed Up? I know I am.
Now let’s get started with our at home Sunday Burner Workout.
5 Rounds of:
5 Tricep Dips
Tricep dips can be done using the edge of a couch or chair. Simply face away from your couch, put both palms on the edge of your couch and let them hold your weight, while stretching your legs out straight in front. Feet can rest on the ground or on a chair to make it even more difficult. Now bend your arms until your elbows are bent at a 90 degree angle. Now push your body back up until your arms are straight again. You just did one 1 rep.
* Complete this workout as fast as you can, keep track of your final time. Put it in the comments at the end of this post.
This workout is not meant to kill you, it should get you sweating and make you feel ready to get your Sunday moving. I hope you have a wonderful day. Thank you for reading.