Our Recent Posts

Tags

At-Home Workout: IG LIVE 4.11 + 4.12

Last weekend's workouts were INTENSE and a ton of FUN! Full IG Live videos linked below!

4.11 LOWER BODY BURNOUT:

Saturday's IG LIVE was INTENSE. Who knew you could completely burn out your legs without any weights at all?!

45 MINUTE LOWER BODY BURNOUT

You need:

A mat

Something to step up on

A towel

Water

4:00 Warm Up

High Knees

Skips

Side to side taps

Prisoner Squat-Twist

Plank-Downward Dog

CIRCUIT 1:

0:50 on / 0:10 rest

-R Side Lunge-Knee Drive

-L Side Lunge-Knee Drive

-R Side step up

-L Side step up

-Soccer Taps

REPEAT X2

BURNOUT 1:

0:30 on / 0:15 rest

-R Donkey Kick - Side to side

-L Donkey Kick - Side to side

-Bridge- Alt march

-Squat Jumps-around the world

-Plank-walk to squat

CIRCUIT 2:

0:50 on / 0:10 rest

-L deadlift-Curtsy Lunge

-R deadlift-Curtsy Lunge

-Alternating Step Ups

-Step Up Pops

REPEAT X2

BURNOUT 2:

0:30 on / 0:15 rest

-R Fire hydrant

-L Fire hydrant

-Squat Pulse-Knee Drive

-2 Tuck Jumps - 2 Lunge Jumps

-Plank-leg lift

CIRCUIT 3:

0:50 on / 0:10 rest

-Alternating Forward-Back lunge

-Squat-Reverse Lunge

-R reverse lunge-step up

-L reverse lunge-step up

REPEAT X2

BURNOUT 3:

0:30 on/ 0:15 rest

-Bird dog

-Plie Squat Pulse- Calf raise

-Wide-Narrow Squat Jumps

-Ski Jumps

FINISHER:

0:30 each / no breaks

-Crunches

-Mountain Climbers

-High Knees

-Bicycles

-Plank-jump into hover

-Criss-Cross-Tuck

-Leg lift-toe touch

-R Side Plank-Hip Lift

-L Side Plank-Hip Lift

-Squat-Lunge Jumps

AND DONE! This one is a killer but you can do ANYTHING you put your mind to. Xo

4.12 TOTAL BODY REPLACEMENT LADDER:

This was a fun workout in a little different format. I would try to explain it… but it gets confusing in words and makes more sense when you try it out. It’s like a “replacement” ladder - you replace exercises in a circuit with new exercises in a different circuit. It’s fun and a MAJOR calorie torcher.

45 MINUTE TOTAL BODY REPLACEMENT LADDER WORKOUT

3:00 Warm Up

Jumping Jacks

High Knees

Butt Kicks

Side to side lunges

Side bends

Push Up-Downward Dog

Downward Dog-stretch

CIRCUIT 1:

0:30 on / 0:15 rest

1. Walking push up

2. V Up - Tricep Push

3. 2 Swimmers- Superman

4. Monkey Push Up-Push Up

COMPLETE 1X THROUGH

REPLACEMENT:

Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.

1. Narrow Squat Pulse-Knee Drive

Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.

2. Curtsy Lunge-Front Kick

Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.

3. Deadlift-Squat

Replace exercise 1+2+3+4 with all 4 of these exercises!

4. Squat-Squat Jump

CIRCUIT 2:

0:30 on / 0:15 rest

1. Plank-Row Hover-Row

2. Y-T-W

3. Forearm Plank-Pike Walk

4. Chest Fly-leg lift

REPLACEMENT:

Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.

1. 2 Reverse Lunge Pulses-Lunge Jumps

Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.

2. Wall Sit-arms up and down

Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.

3. Narrow Squat Pulse-alt Side Lunge

Replace exercise 1+2+3+4 with all 4 of these exercises!

4. Plie-Cross Body Punch

REPEAT CIRCUIT 1 + CIRCUIT 2 1X THROUGH

FINISHER CARDIO + CORE:

0:40 on / 0:20 rest

-Hover-kick through

-Side plank-arm reach pulldown (0:20 each side)

-4 Mountain Climbers-2 forward reaches

-Reverse Crunch

-Burpee-Jack-Punch

-C sit leg lift alt-together

-Push Up Jacks

HAVE FUN WITH THIS ONE! Xo

 
  • Instagram Social Icon

Columbus, Ohio

Copyright © 2019 EnCourage. All rights reserved.

Photos by

Justin Ogden

@ogdenjustin

Zach Doleac @thewilderstudioand

Ryan Shaw

@ryan_shaw