What’s pop’n diesel dolls & dudes? This week’s edition of Workout Wednesday is a no-equipment, animal-inspired routine. Feel free to roar, growl, and make all types of animal sounds! 😉
Bird-Dog: 3 sets of 20 (Alternating sides)
Begin in a table-top position with your abs engaged to minimize your lumbar curve. Extend your right arm forward and your left leg behind you. Pause, and then switch sides, always lifting opposing limbs.
Advanced Bird-Dog: 3 sets of 10
Begin in a push-up position. Extend your right arm forward and your left leg behind you. Maintain tension throughout your body by tensing your abs and quads and actively press the ground away through your flat palm. Repeat on the opposite side.
Bear Crawl: Anywhere from the distance of your living room to the length of a football field!
Start in a table-top position on your hands and knees. Curl your toes under to lift your knees around an inch or two off the ground. Engage your abs and glutes to keep your back straight and begin to lift your right hand and your left leg as you move forward. Always move opposing limbs, take small steps, and keep your eyes on the ground slightly ahead of your hands. Try crawling forwards and then backwards.
Drinking Bird: 3 sets of 10
Start standing upright and extend one leg behind you as you tilt your body forward. Extend your arms ahead of you and keep your back foot flexed to help you balance. Keep your chest up and look forward. Lower until your torso and leg are parallel with the ground. Squeeze your glutes to return to standing and repeat on the opposite leg.
Shrimp Squat: 3 sets of 5
Start standing upright on one leg. Bend the opposite knee behind you so you can grab your foot with your hand. Extend your free arm in front of you to help you balance as you squat into your standing leg. Allow the knee of your lifted leg to gently touch the ground behind your heel. Pause, and press your foot into your hand to generate tension and return to standing.
If you are nervous about trying this move on the pavement, place a rolled-up mat or pillow behind your heel so your knee can rest at the bottom of each repetition. Feel free to hold onto a doorknob or pole for additional support if you are unable to complete a full rep.
Repeat on the opposite side.
Alligator Push-up: 3 sets of 10
Begin in a plank position with one foot lifted off the ground. Simultaneously bend your elbows and the knee of your lifted leg drawing it in towards the same-side elbow. At the bottom position, your knee should be touching your elbow. Extend it back as you press back up and repeat on the opposite side. You can also practice this exercise with your knees on the ground for more support.
Crow Pose: Hold for time, anywhere from 5 seconds to 1 minute!
Begin in a heels-up squat position with your arms positioned in front of your knees. Lift your hips and bend your elbows back as you shift your weight onto the backs of your arms. Actively press into the ground with your fingers as you gaze ahead of your hands. Lift one foot and then the other while tensing your abs as you “float” into position. Hold for time.
Hope you have a rip-roaring good workout, ninjas!
Til next time, peace, ❤ & ninja kicks! 😉