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.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

I’m totes daily-ish blogging on medium here: https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Medium: https://medium.com/@sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Yo Sweaty Friend

You guys seem to love the 20 minute full body AMRAP style workouts so I got another for you to hit up. This one is a 20 minute AMRAP Glute workout.

So get those buns ready…..

Set at timer for 20 min and

Let’s get to today’s  Motivation Monday workout shall we?

For those of you that don’t know AMRAP stands for As Many Reps As Possible – pretty simple.

The rules of play are just that. You have a grouping of moves and you try to repeat the sequence as many times as you can in a given timeframe – only stopping if you’re really feeling like you may die – hahaha so not #soyogi eh? but if you’re doing it mindfully- who’s to say that a 20 minute glute burning AMRAP can’t be #soyogi?

I call an objection on the whole “this is/isn’t yoga” terminology {but that’s a much lengthier post or video fo a later day – I’ll spare you for now}

Sometimes I am super short on time on Monday’s but I hate to miss my sweat time.

So the last few months I’ve been making a burning AMRAP my non-negotiable. It makes me feel great and starts my day off right…

Some days I use props – some days weights and some days just my good ole bodyweight but this glute workout with the mini bands for resistance has been one of my faves

Without further ado …

Booty Booty Booty rockin everywhere rockin everywhere rocking everywhere 🎤

You’ve got 6 moves. 20 minutes. Wrap that mini band just above the knees. Set an alarm and let’s get at it!

Move Number one: The Squat to Lateral Kick

With this move you want to start with your feet parallel {if you need a little help w the hip external rotation yo can point the feet out up to 45 degrees but no more than that}. Start to send the hips back into a squat.  To make this glute workout even more glute focused make sure that you’re mindful to shift the hips back by hinging at the hips rather than coming down by bringing the knees forward. Once at your lowest squat position – push through the heels to stand back up shift weight to your right leg and abduct your left hip for a lateral kick {think shoving a couch or stool out of the way as you feel the side glute -aka gluteus medius flex}. Bring the left leg back down shift some weight onto it and abduct the right hip- this is one rep.

 repeat this 8 times

Move Number Two : Lifted Knee Donkey Kicks

For this move you are doing a basic donkey kick but….

We’re amping it up a notch. For one thing – You have your knees lifted off of the floor. To begin start in a table top position . Check that your elbows are over wrists and shoulders are over elbows. Knees and hips are in line. Make sure that your core is organized. You do not have an over arched lumbar curve {aka a saggy midsection }. You are sturdy here – someone should be able to comfortable balance a plate on your back.

Now push into the toes and lift the hips just enough to make your knees hover over the ground. The integrity of the table hasn’t changed though – your core is still a tight canister not a broken pilsbery dough boy tube.

Keeping your hips nice and level {do this by creating more stability in the right hand as you lift} lift your right heel towards the ceiling. Knee stays in towards the midline and stays flexed at a 90 degree angle. {aint nobody got time fo an ineffective glute workout – and it is ineffective if you let the knee travel to point outward}. Bring the right knee back down and the back up.- Do 8 then shift to the left side and do 8 there ✌.

Move Number Three: Curtsey Squat with a Pulse

Oh lots of glute work on this one.

Seems like a fairly simple move but you add the pulse and oh boy.

Start with feet underneath the lungs – facing forward- outside edges parallel.

Shift the weight into the right foot as you sure up your core. Bring attention to your glutes and bring the left foot diagonally behind {across the midline} the right as you bend the front right knee. Once you are at the bottom of the curtsey squat pause and do mini up down pulses. Your body should be going up and down no more than a few inches. Notice how that activates your lower glute muscles. Shift your weight back as you come to standing and then do the other side. That will be one rep.

 Hit the right and left 8 times .

Move Number Four: Monster Walks

This is prob one of my fave glute workouts. Weather I am using it for glute activation or as a workout move itself – the good burn never disappoints. As Bey circa 2000 would say – it’s bootylicious.

Start at the top of your mat /workout area. Shift your hips back into a mini squat. Bring weight into your right foot as you lift the left and step backwards. Make sure you drive through the heel and really sit your hips back so your glute med can get in on the action. Then shift your weight into your left foot as you step back with your right. Try to lead with the hips as much as possible since they are the bigger joint plus we’re workin dem glutes.

Extra bonus points to you if you cross pattern with your arms {that means if you pump your right arm forward and left arm back as your right foot goes back}

Perform a total of 16 of these bad boys.

Move Number Five: Plank Step Outs

This is a pretty straight forward move. Starting in a basic plank {and if you are not sure about your plank make sure you check out the proper form guidelines right hurrrrr in this vid}. Use your abductors {aka your side butt } to bring the leg out to the side and tap the floor. Then use your adductors to bring yourself back into a plank position. 8 on each side for a total of 16 girl!

Move Number Six: Front Lunge to Booty Kick Back

Start at the back of your mat/workout space for this move.

Bring the left knee forward and step into a front lunge. Remember to keep your hips level, pelvis tucked under and right knee tucked in toward the midline for the ultimate glute workout. Shift your weight forward onto your left foot as you lift the right foot off of the ground and kick the heel back into a quick glute pump. Then bring the right foot to meet the left.

Step the right foot back into a reverse lunge. Bring your weight back as you bring the left foot to meet the right. That’s one rep { long I know but man does that work that booty}

 Repeat this 8 times then switch sides and step forward with your right knee and repeat 8 times.

Once you’ve completed one round go back to the beginning and keep going until your alarm sounds girl!

There ya have it a sweaty glute workout in just 20 min! Doesn’t get easier to get past the resistance to workout than that eh?

If you’re looking for more quick movements or ways to connect more to your body I am launching new series over on the #SWEATANDYOGA YouTube channel.

This will be called #takingbackmymornings and it’s helping me make sure that I don’t go a day without at least a bit of movement like this 20 min glute workout AMRAP yo!

Aspiring #movementninja out ✌

Feel free to save this pic or pin it for easy access to all 6 of the moves for this quick full body AMRAP gurllll.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

I’m totes daily-ish blogging on medium here: https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Medium: https://medium.com/@sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Yo Sweaty Friend! Sometimes I need a good bodyweight workout I can smash out in my living room

No equipment needed yo ✌

Sweaty friend! Welcome to another Motivation Monday!

I remember thinking I couldn’t get a good sweat on without any weights or at leasttttt a 5 k run – oh no siri bob!

Well if ya do things properly and quickly enough you can mos def break a sweat movin n groovin w just your own body

All you have to do is keep your form on point and do the exercises as quickly as possible without loosing integrity in your body’s structure. Easier said than done I know

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 1 minute 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: Shoulder Taps

Start in plank. Core engaged, pelvis tucked under #alltheplankthings

Keep your hips as level as you can- transfer the weight into your right hand and use your left hand to tap your right shoulder. Then bring the weight into your left hand {hips still level – when the hips start to sway side to side it may be time to go to the knees!} use your right hand to tap your left hand.

Do this move 10 times per side.

Move 2: Mountain Climbers

As per uszzzze keep your core tight – tuck the pelvis under. If you need help w how to do a proper plank click here PS!

Then from plank bring your right knee to your right tricep. Pull the core in tight- belly up and in. Round the back and push the ground away to engage that core to shoulder connection. Then come back to plank and bring your left knee to your left tricep.

Do this move 10 times on each side.

Move 3: Side to Side Hip Dips

One of my fave moves- cause you can really feel those obliques fire up!

Start in plank – again belly up and in. Start to shift your weight to the right edges of your feet as you shift your hips towards the right. Keeping equal weight on both hands as much as possible. Don’t loose integrity in the core just to finish the reps and rest as you need to.

Repeat 10 reps per side.

Repeat circuit 1 3 times.

Rest for 1 whole minute!

Then start on da next one girl

Circuit 2

Move 1: Alt Side to Side Squat Crunches

The numero uno thing to keep in mind is to keep your core tight and keep yourself from butt winking at the bottom!

Start standing upright hands behind your head elbows pointed outward. Chest open.

Drop the hips back as if you’re about to sit into a chair to come into a squat. Start to sideband to the right touching the right elbow to the outside of the right thigh. Come back into a squat and go to the other side.

Push through the heels as you come back to standing

Repeat 10 reps.

Move 2: Lunge to Warrior 3

Start in a lunge. Right leg forward – left leg back.

Pelvis tucked under keeping your core engaged. Fell that hip flexor stretch girl!

Bring weight into your right leg. Tip the pelvis forward arms stretched above head. Kick the heel back to come off of the floor into a balance. Come to a straight line from toe to finger. You turn into a big T! Keep the hips level- you should be able to balance a wine on your hips duh!

Then shift your weight back to bring the left leg back onto the ground to come back to a lunge.

Do 10 reps on the right and then 10 reps on the left.

Move 3: Bear Crawls

Ah this move is the best to work the core girl!

Start in table top. Tuck the toes under and lift the knees off of the ground.

Try not to create an excessive curve in the lower back. Keep the core tight.

Making sure cross patterning happens. So left hand and right leg move at the same time- right hand and left leg move at the same time.

Move backwards starting with the right hand and left leg first. Do 10 backward walks.

Move forwards starting with the right hand and left leg first. Do 10 forward walks.

Repeat circuit 1 3 times.

Rest for 1 whole minute!

Then start on da next one girl

Circuit 3

Move 1: Bicycle Crunches

This is wicked abs work here girl.

Curl yourself into a cannonball – hands behind the head elbows point out.

Keep the low back glued to the floor. Make sure both shoulders come off of the ground. Twist your upper body toward the right. Lengthen the left leg pushing through the heel and bring the left elbow to the right knee.

Then switch to the other side – bring the left knee into the chest. Lengthen out the right. Twist the upper body to the left bringing the right elbow to the left knee.

Do 10 reps per side.

Move 2: Reverse Crunches

Target the lower abs with this full body move.

Start with your knees directly over your hips. Push the low back to the floor. Slow and in control bring your knees to your chest- lift your hips up. Make sure you don’t compress the back of your neck. Come back down slow and in control. Lowering down one vertebra at a time to come back to the starting position.

Do 10 reps.

Move 3: Bridge Lifts

Move number 3 is a simple bridge. Set up with feet on the floor knees pointing toward the ceiling. Push into the heels and tuck the pelvis under and make sure to squeeze the glutes keeping the pelvis tucked under. You should feel a pretty good stretch in your quads if you engage the glutes at the right angle. Avoid making it backbend city up in hurrrr. Do this lift 8 times.

Do 10 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.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

I’m totes daily-ish blogging on medium here: https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Medium: https://medium.com/@sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Yo Sweaty Friend! All about that Medicine Ball  for a Full Body Medicine Ball Workout 🏐

Move dat heavy ball around girl.

So sweaty friend – I remember medicine balls of my past.

I remember in high school when I was introduced to medicine balls I had no idea how powerful of a workout tool they were. Granted we only really used them for those silly passing sit up games during circuits. But my oh my have I found great use in them in my adultsh life.

They are a great way to add some extra resistance – create an uneven surface or throw your balance off just check out this full body medicine ball workout I did the other day.

Left me sore for a while lemme tell ya

All you have to do is keep your form on point and do the exercises as quickly as possible without loosing integrity in your body’s structure. Easier said than done I know

You need to complete all the moves all the way through take a 1 minute rest and start back up at the top – repeat 5 times. There ya have it finito w muscle pains galore.

Here’s the move breakdown

1/ Ball Walls

Pretty simple move.

Start in a squat- knees tracking over the toes- core engaged – ribs down. The medicine ball at chest level – think namaste hands { yup let’s get #soyogi} . Push through your heels and explode up with the ball keeping extra care not to flare the chest and loose integrity in the belly on the way up.

Do this move 10 times.

2/ Lunge & Twist

Ah the lunge & twist – one of my fave moves to get those obliques fired up yo✌.

Start w both feet together step the right foot forward keeping the pelvis tucked under to keep the core on. Making sure the glutes are workin dem thangs esp the glute of the left leg. Then twist towards the right keeping.. Make sure the twist comes from the obliques and core not from the arms twisting. Take your left leg and slowly bring it forward into a lunge on the other side and twist to the left.

Do this move 10 times on each side.

3/ Side to Side Ball Walls

This move is fun – kind of reminds me getting ready for a good sideways bump in high school gym when we played volleyball. Maybe it’s just the intense oblique work who knows.

Start in a half squat {knees 90 degrees is a half squat not a full one – if ya don’t know now ya know 🧐 } twist your body to the left with the medicine ball in hand. Use the obliques to bring moment as you throw the ball across your body. Bounce it off the wall {hence the brilliance name ball walls } and catch it on your right side. Repeat starting on the right side and that’s one rep. Make sure you don’t lose the integrity of your half squat throughout the duration.

Repeat 10 reps

4/ Uneven Weighted Squat

These are definitely difficult – the ball kept falling out of my hands as I tried to stand up. That’s the extra challenge for the core for sure.

Start in a full squat with your ribs down and a neutral spine. The medicine ball in your left hand with your elbow at 90 degrees. Push through the heels of the feet and the left hand to stand up. As you stand up press the medicine ball up overhead.

Take extra care to move with integrity and keep your core fired up throughout. Using your exhale as your movement point.

Repeat 10 reps and then do the right side 10 times.

5/ Medicine Ball Uneven Push Ups

Start in a push up position with the medicine ball under your left hand. Drop the full body down slowly keeping the elbows in close to the chest. Push back up and transfer your weight onto your hand as you roll the medicine ball over from your left hand to your right. Pu your left hand back down on the ground and transfer weight into it and bring the medicine ball under the right hand. Drop down for a push up. This is one rep. Roll the ball over to the other side to go again.

Throughout this make sure that you keep your stability in the push up. Your shoulders are engaged and not popping off the back of the body like wings.

Do 10 reps.

6/ Figure 8 Lunges

Girllll if you ever played basketball this may be your fave move. It’s the figure 8 but we add some extra resistance since the med ball is a tich heavier than a basketball.

Start standing upright and step your left foot forward into  lunge. Shift the weight of the medicine ball into your right hand and then pass it from right to left underneath the left thigh. Bring the ball back to chest hight and set back with the left foot. Now step forward with the right foot. Shift the weight of the medicine ball into your left hand and then pass it from left to right underneath the right thigh. Bring the ball back to chest hight and step back with the right foot. This completes one rep.

Make sure that you are utilizing your core and powering through the steps rather than letting the ball take charge wherever it plans to go. If you find that the med ball is running the show and making you fall over – switch to a smaller ball until you gain greater stability in the move and better strength and control in the arms – the balls can be bulky so it takes time to work up to a bigger one on this move.

Do 10 reps.

7/ The Final move Side to Side Lunge Slams

Yup we are on the finale. This is a great move to get the full body movin in new ways.

Start in a lunge position w the right foot forward and the medicine ball on the inside of the right foot. Pick the ball up, pivot on your toes as you bring the medicine ball around and overhead. Pivot all the way around so that you are lunging toward the back of the room left foot forward and slam the ball on the inside fo the left foot. Pick the ball back up and pivot as you bring the ball overhead. Come back to your original lunge with the right foot facing forward and slam the ball down on the inside of the right foot. Dats one rep.

Much like the last move if you feel yourself loosing your ability to stay low in the lunge and controlled with the overhead windmill of the medicine ball switch to a smaller ball for now – ain’t no shame in that game. The goal is always to keep it interesting and different but safe.

Do 10 reps.

Now rest for a full minute girlfriend – then hop on back to the beginning and repeat this full body medicine ball workout 5 times.

Remember to stop if you feel yourself loosing integrity in the moves. 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 or quit doing the moves! Ain’t no shame in that game girl fo realz. I’d rather you were all #movementninja for a long arse time than you incur yourself. Medicine ball workouts seem to be easy but the balls are awkward and heavier than we realize once our body is put into a one sided position. Well with that word of advice I say

Get your #movementninja on and jump around girlfriend.

This can totes be used as a warm up or a full on workout routine – honour where your body is at right now girl & go on….

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 Medicine Ball Workout moves gurllll.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Yo Sweaty Friend! Got 12 minutes? Then ya got time to get this Full Body EMOM out of the way!

Move dat booty.

This may seem like its uber easy but let me tell ya by the 12th min it’s not really feeling that breezy.

Pro tip: If you want to scale it then add 1 to each exercise every minute until you can’t fit any more in or hold a plank to finish off the min 🤷🏼‍♀️ but I’m all about that additional agility duh!

I’ll probs eventually do a  full post on breaking down an EMOM and how I feel about it as an exercise {ps I love it – esp when combined with another workout but that’s beside the point- topic for another time fo sho }.

All you need to know for now is that EMOM stands for:

Every Minute On the Minute

Pretty self explanatory if you ask me

To perform this workout you’re going to want to set a HIIT time of some sorts to go off every minute for 12 minutes OR if you want to go old school you can just keep an eye on the clock. I find it more fun when you can get lost in trying to out ninja the clock and get as many as you can in without knowing how much time you have left!

Here’s the 3 move breakdown

1/ ALT Curtsey Lunge with a Squat

I love this move cause it tends to hit the butt from all the different angles. Start standing and kick one leg back behind your body and across and lower down into a lunge – curtsey lunge to be exact. Move back to stand at centre then come into a bodyweight squat. Then stand back up and do a curtsey lunge squat on the other side for 1 rep. Do that a total of 6 times!

2/ Reverse Lunge to Figure 8 Clap

In this Full body EMOM we are all about the Lunge-ing. Start standing at the top of your mat. Step the right foot back back into a reverse lunge. The shin comes parallel with the floor and your core is engaged by tucking the pelvis under. Bring weight into the right foot as you step to the back of the mat and bring the left knee into your chest. Clap the hands underneath the left knee and then step the left knee forward into a lunge. Step the right foot back to the front of the mat. Then do the other side. This will be one rep. Do this 6 times yo!

3/ Bridge

Move number 3 is a simple bridge. Set up with feet on the floor knees pointing toward the ceiling. Push into the heels and tuck the pelvis under and make sure to squeeze the glutes keeping the pelvis tucked under. You should feel a pretty good stretch in your quads if you engage the glutes at the right angle. Avoid making it backbend city up in hurrrr. Do this lift 8 times.

Now for the rest of that minute you have some options girlfriend!

You can either rest and get ready for the next set. OR you can set it up a notch and do a plank or hang from some monkey bars or chin up bar.

Then repeat this 12 times for a total of 12 minutes!

Like I said earlier girl if you want to step it up a notch you can add a count of 1 to each rep as you go up in minutes until you can’t do anymore in that minute! This makes it more time sensitive and #ninjalike so you know I’m down for that lolz!

If this doesn’t make you want to get your #movementninja on and jump around I don’t know what will girlfriend.

If you are still new to working out then this can be your full workout or you can totes use it as a warmup. The Full Body EMOM is easy peasy to nail down

So 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 5 of the moves for this quick full body AMRAP gurllll.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Yo Sweaty Friend

So some changes are a brewin’ – but really what else is new. This brain 🙈 just keeps movin new things into this inter-web it’s hard for me to even keep up.

Lemme tell ya bout dat new stuff.

I’ll try and make it super quick since let’s not kid ourselves you’re probs just here for the quick 20 minute full body AMRAP amirite? If I am and you could care less bout the changes I am about to tell ya then just scroll to the bottom – and download the pic so you can have it on your phone and voila!

Are ya still w me?

If you are – oh hey girl heyyyyyy – whatddup?

So….

A few weeks ago I polled all the insta peeps {ps shameless plug comin at ya if you aren’t following me on the gram click here and get to it girlfriend } and the results overwhelmingly said “Yoga is nice but GIMME ALL DA WORKOUTS YO” and I got to thinkin’ when I was first trying to make exercise a habit what I did I felt I need more of – obvi the answer was infographics doiiiiii and some structure and Since this blog isn’t just for yoga its for dem sweat as well I figured let’s do tis thang  put some workouts together and therefor

Motivation Monday was born

I thought I’d ease you in ya feels?

AMRAPs are mos def one of my fave ways to work out – esp if I’m short on time cause 20 min- heart rate pumpin – gasping for some air and muscles burnin why natttt 💪💪?

Let’s get to today’s shall we?

For those of you that don’t know AMRAP stands for As Many Reps As Possible – pretty simple. The rules of play are just that you have a grouping of moves and you try to repeat the sequence as many times as you can in a given timeframe – only stopping if you’re really feeling like you may die – hahaha so not #soyogi eh? but if you’re doing it mindfully- who’s to say that a full body AMRAP can’t be #soyogi? I call an objection on the whole “this is/isn’t yoga” terminology {but that’s a much lengthier post or video fo a later day – I’ll spare you for now}

Sometimes I am super short on time on Monday’s since we try to go hit up an adventure on Monday’s as our day off so I love getting this workout in since it is mos def super easy and hits all the areassss

Lemme break it down like we’re wearing apple bottom jeans 😜:

You’ve got 5 moves. 20 minutes. Set an alarm and let’s get at it!

Move Numero Uno: The Clean & Press

So with this little gem you want to start off w the kettlebell on the ground- flip it onto your shoulder and then mini squat and push to bring the arm straight overhead. A lil somethin’ somethin’ to remember is to keep your core tight to avoid flaring your chest when you bring the arm up. Ain’t nobody got time for a shoulder injury ya know? { as per usu I’ll do a full post – or more likely video on chest flaring and the likes for moves like this but for now make sure you do your best to keep your ribs stacked straight over your pelvis like it’s a funnel }- repeat this 8 times and then switch sides

Move Numero Tow {since that’s where my Spainsh language skills end lolz} : ALT Arm Kettlebell Swing

For this move you are doing a basic kettlebell swing but with one arm and using the mini pause at the top of the swing to switch arms. Again remembering that the core is one of the main things that’s keeping this from being something akin to bambi on ice trying to stabilize as the momentum of the kettlebell moves ya- so dee the core engaged. – Do 10 on each arm for a total of 20 yo ✌.

Move Number Three: Plank Toe Taps

This is a pretty straight forward move. Starting in a basic plank {and if you are not sure about your plank make sure you check out the proper form guidelines right hurrrrr in this vid}. Use your abductors {aka your side butt } to bring the leg out to the side and tap the floor. Then use your adductors to bring yourself back into a plank position. 10 on each side for a total of 20 girl!

Move Number Four: 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.

Move Number Five- The Finale: The Goblet Squat

Some people call this the kettlebell front squat – I really like calling it the Goblet Squat cause I feel like Harry Potter might come join me in the squatting world one day lolz. Keeping your weight in your heels start standing with he kettlebell in front of you like one big arse goblet. Then shift your hips towards the back of the room keeping your spine in neutral so no chesty chest flare once again. Then stand back up weight still in the heels. Perform 10 of these bad boys.

Once you’ve completed one round go back to the beginning and keep going until your alarm sounds girl!

There ya have it full body workout in just 20 min! Doesn’t get easier to get past the resistance to workout than that eh?

If you’re looking for a little nugget on resistance ps go check out the highlights in the sweat & yoga insta stories highlights – Steven Pressfield’s book has something special to say about resistance and I’ve got some lil extra on resistance and movement

Feel free to save this pic or pin it for easy access to all 5 of the moves for this quick full body AMRAP gurllll.

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Habit Tracker : https://sweatandyoga.com31dayexercisehabit

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ :
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.