Yo Sweaty Friend! Here comes another 3x3x3 Circuit.
All ya need is some KB feels or you can sub for dumbbells – 2 smaller – heavy sucker ✌
Sweaty friend! Welcome to another Motivation Monday!
Let’s get sweaty eh- This workout takes about 30 min and I was mos def dripping sweat when I did it a few Wednesdays ago. {Stay tuned to the Sweat & Yoga YouTube channel for the video version – lemme tell ya – there’s sweat! – like legit – I just screen grabbed the photos for this infographic and I hadddd to edit out pit stains – you’re welcome – insert bow}
Ya’ll know I love to break a sweat so that was no prob for me – no siri!
Fo dis circuit, as always, make sure you keep your form on point and do it as quickly as you can with integrity
That being said….
When you watch the vid ya’ll will see – I def loose integrity but whatevs I’m human and sometimes I get tired AF – so do as I say not as I do hahaa
So the way this workout circuit works…..
Do the 3 moves in each circuit the amount of time stated and then repeat the circuit 3 times.
Once you’ve repeated the circuit 3 times rest for 30 seconds and then move onto the next one.
When you finished up all 3 circuits you’re done girlfriend – give yourself a high five and maybe a shower from all dat sweat girl!
Here’s the move breakdown
Circuit 1
Move 1: Burpee to Overhead Squat
I know I know – who likes the burpee- but ya know what – it can def be your friend. You don’t make friends with burpees, ya don’t make friends with burpees 🎤
Start in plank with your pelvis tucked under – check out my “How to Plank vid” over on the tube if you’re confused on what I mean by tuck the pelvis under
Jump forward to come into a squat – spine still in neutral . Hinge at the hips to sit your bum down and raise your hands overhead. Elbow creases facing your ears – shoulders away from the ears.
Hinge forward as you drop your hands to the floor – bring weight into your hands and jump back to plank.
That’s one rep
Do this move 10 times.
Move 2: Lunge to Quick Knee Tap
Try not to loose form on the lunge here cause of speed.
Start in a high lunge with the right foot back and left foot forward. Making sure that the left knee isn’t tracking over the left toes.
Bring weight into your left foot as you bring your body forward quickly and kick your knee up so it taps your left hand. You know I’m all about that cross patterning so not the right knee to the right hand but the right knee to left hand!
Then drop back into a lung – quickly but with control.
Do this move 8 times on each side.
Move 3: Kettlebell Swing
I legit do some sort of Kettlbell Swing almost every single day. I think it’s so healthy for the hips and glutes. Yup I am a Kettlebell convert fo sho!
With this move remember to hinge from the hips – it’s not a squat there Suzie – I see you tryina squat and call it a hinge.
Fold at the hips and only bend the knees as much as you need o keep your back flat . Feet a bit wider than hip width and slightly turned out. Creating some torque and stability by screwing the feet into the ground. Allow the kettlebell to swing in between your knees past your midline. Then use your posterior chain to snap you hips back into extension. Squeeze the glutes at the top but keep the pelvis neutral.
Common mistake {other than trying to make it a squat} is a rounding of the back- you want to bend your knees if you have super tight hammies to allow the action to come form the glutes not the back.
Do 10 Swings.
Repeat circuit 1 3 times.
Rest for 30 seconds! If you can go on without rest that’s even better
Then start on da next one girl
Circuit 2
Move 1: Surrender to Jump Squat
Drop your hips into a squat position.
Keep your back in that nice S shape spine. With your back in this position bring your left knee to the ground and then your right so you are in a kneeling position. Make sure you check if you lost integrity in your core while you came down. Then lift your right foot to the ground and then your left. You end up back in your squat position.
Once in your at ready squat position push through the heels and jump up. Landing back in a squat and start again but this time start with the right knee coming down first. Remember to always alternate. I will eventually do a whole post on why we need to alternate on every unilateral move we do- but that’s a rant for another day!
Repeat 10 reps.
Move 2: Hip Flexor Pumps {AKA Dandasana Leg lifts}
Start seated nice and tall.
Legs out long in front of you – back in a nice neutral position.
Engage the core and without using your hands kick the right leg up towards your face. Pointing through the toes. Bring that leg back down and kick the other leg towards your face.
Remember to keep your core tight and engaged throughout all the repps!
Do a total of 20 – 10 reps per side.
Move 3: Kettlebell Deadlifts
Here we are workin dem glutes and hammies. To set up keep the kettlebell almost between your toesies. Find your neural back – so no hugeee lower back curve pretty please and pull the kettlebell up as close to the body as you can to stand upright squeezing your buns as you come up and an extra squeeze at the top ya feels?
Do 10 of those.
Repeat circuit 2- 3 times.
Rest for 30 seconds! Or keep going you trooper girlfriend!
Then start on da next one girl
Circuit 3
Move 1: Plank- X Tap – Shoulder and Hip Pump
This move uber challenged my balance girl!
I am fine just to kick my leg and shoulder up but when I had to add in that dynamic tap- I was dyinnnnn.
Start in a high plank position- again if ya don’t know what a good plank position looks like {aka you are looking at mine and thinking my booty should be popping }- scroll up to move one and check out that YT vid girl. Bring your right hand and left leg up stretch and tap opposite corners of the mat. Take note you aren’t resting here – it’s just a quick tap. Keeping your hips tucked under to keep that pelvis in neutral- even a little posteriorly tilted. Then immediately bring the shoulder up into flexion and hip into extension {aka donkey kick or whatever the kids are callin it these days}.
Come back to plank and move onto the other side.
Do 10 reps per side.
Move 2: Roll Up to Stand
Ah- as you will see in my video on Wednesday – this one definitely got the better of me a few times.
I fell but it was all in good spirits.
Start lying down on your shoulders flexed overhead. Almost like you are doing your morning stretch but keep those lower ribs on the mat.
Start to roll your arms and torso towards your feet but rather than stopping like a regular roll up in pilates bring the knees towards the chest plant the feet and use your momentum to come into a squat. Once in the squat push through the heels to stand up with the arms overhead.
Slowly start to drop the hips back until you come into that uber low squat and allow yourself to roll back into the starting position!
Do 10 reps.
Move 3: Kettlebell Swing to Overhead Squat
Boy did I have some shoulder mobility the day I did these videos. I could definitely tell but TBH afterwards it felt great.
I did this move with superrrrr low weights because of my shoulder immobility {too much time on the computer Suncana}.
Start with your feet slightly wider than hip width and slightly turned out. Again creating that torque by screwing the feet into the ground from the hips.
Drop the 2 kettlebells down just like in our kettlebell swing. Hinge the hips forward and bring the KB all the way up to standing now. Shoulders flexed overhead. Keeping the spine in neutral drop the hips back as if you were to sit into chair.
Then push through the heels as you come back up to start again and let the kettlebells drop.
This is a super difficult move – seriously especially if you do it with kettlebells or dumbbells rather than a bar so have some compassion with yourself and maybe even go a little lower on the weight. Your body will thank you for the kindness I promise!
Do 8 reps.
And you’re done girlfriend!
Give yourself a break – go have that shower – do that meditation cause you’re all #movementninja’d out yo!
Remember throughout the workout to stop if you feel yourself loosing integrity in the moves. Slow down – it makes the workout longer but more sustainable I promise. I know this is something that people say but often it falls on def ears or people don’t actually know that is meant by that.
Here’s what I mean:
If you find yourself falling over, loosing balance or ditching any of the form ques I mention in the description of the moves – danger will robinson danger. Grab yourself fa lighter weight, quit doing the moves or slow wayyyy down to focus on form! Ain’t no shame in that game girl fo realz. I’d rather you were all #movementninja for a long arse time than you injure yourself. Bodyweight workouts seem to be easy but it’s far more complex than ya think! Well with that word of advice I say
Get your #movementninja on and jump around girlfriend.
Grab a mat and get movin
I’ll catch ya next time
💦 Sweat & Radiance
Feel free to save this pic or pin it for easy access to all of these Bodyweight Workout moves gurllll.
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