Mid-Week Excellence. A workout for your #humpday!

It’s that time of the week again, far enough away from Monday and to far from Friday.

It’s HUMPDAY!

Arguably one of the worst days of the week for most people, but not for you! Not today, because today you have an excellent opportunity to get a fantastic full body workout in as little as 30 minutes or as long as your heart desires.

The idea is simple:

1. Grab a dumbbell, kettle bell, or a anything that’s weighted that you can hold in one hand.

2. Get your butt off the couch and into some clothes that allow you to bend and move freely.

3. Get ready to sweat!

Now that we have gotten that out of the way. Here is the game plan.

You are going to start off with a 10 to 15 minute warmup. This can consist of anything you want, but below are some safe examples:

For you runners, go run a mile then do dynamic stretches. (If your run is slower than 8 minutes, see the next warmup)

For us non running types, try walking in place, high knees, or jumping jacks. Followed by dynamic stretches.

The Workout!

***Note: Grab a weight that is challenging to complete 10 reps.***

Alternating Single Arm Dumbbell / Kettle Bell / Weighted Snatch
50 repetitions each arm (Done in the smallest number of sets as possible with no more than 1 minute of rest between sets)

Single Arm Dumbbell / Kettle Bell / Weighted Push Press
20 repetitions each arm (Done in the smallest number of sets as possible with no more than 1 minute of rest between sets)

Dumbbell / Kettle Bell / Weighted Swings
20 reps (Done in the smallest number of sets as possible with no more than 1 minute of rest between sets)

Goblet Squats
50 reps (Done in the smallest number of sets as possible with no more than 1 minute of rest between sets)

Calf Raises (because most of us need it…don’t lie)
90 repetitions ~ 30 toes in ~ 30 toes out ~ 30 toes neutral (Done in the smallest number of sets as possible with no more than 1 minute of rest between sets)

Now that the fun is winding down, it’s time to stretch. I find a variety of stretching helps. Good static stretches can be done for 10 second holds as well as more advanced stretching like post workout yoga. Make sure to stretch your whole body as it will aid in mobility and muscle growth.

This stretching session should last about 10 minutes.

I hope you enjoy the workout! Let me know in the comments below if you did it and how you did! If you like the content don’t forget to hit the follow button below to be the first to know when new articles are posted.

Happy Hump Day!



Categories: Workouts

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