15-min fitness training program week 3 day 7: upgrade to 3 kg weights!!

Hi!

I'm so excited. I have bought new 3 kg weights! They are AWESOME. It is 50% more weight for me.
Of course if you already have progressed to much higher weights and are LAUGHING at 3 kg, well, good for you. But for the little ones like me it is a HUGE difference!

So here is today's program. The exercises are not new, but I have changed some things a bit. Today we do 10 of each and then repeat the whole program 3 times so we achieve 30 reps. The usual equipment: ankle and wrist weights, yoga mat, towel, and the extra weights. 

Music suggestion:

Boomtown Rats' I don't like Mondays

Wham!'s Young Guns

Rod Stewart's Da Ya think I'm Sexy

Simon & Garfunkel's The Boxer

1. Ten burpees. Burpees conists of a jump up (try to touch the ceiling) and then falling down into a push-up on your hands and feet (or on your knees, as demonstrated below, if you can't manage a full push-up). I hate push-ups but I just love this exercise for the cardio and the fact that it works out just about all your major muscles!

2. Face-up plank with a leg lift. Make a "plank" on your back, looking upward and leaning on your feet and your hands under you. Now alternate leg lifts straight up. Picture coming up sometime. 10 lifts per leg. 

3. Alternate side lunge with a bicep curl. Stand with legs wide apart. Now lean into one side bending your knee, keeping the other leg straight. At the same time bring up the extra weight in one hand to your chest. Alternate legs and lifts. Try to keep low as you change over. Since this is a relatively "easy"excercise we do it 50 times. Alternate exercise: in the pictures I do both arms at the same time to make it heavier. 

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4. Sideways plank with a leg lift AND an overhead arm lift. This is a challenging one, I promise. Just keeping your balance is difficult. Balance yourself on your left side on your elbow and the outside of the left foot, keeping your body as straight as possible. Now lift your leg straight up and at the same time bring your right arm overhead. (The picture shows only the overhead lift without the leg lift, will add a new better picture sometime). To make this even harder you can also use the extra weights. 

5. Last exercise: hip roll. Lie flat. Now roll yourself up and stick your legs straight up towards the ceiling. Slowly roll back. 

 Now we go back to the burpees and repeat the whole cycle 3 times. Excellent work! Now remember the stretching! I now have 2 posts with just stretching exercises, so if you are out of inspiration just look at those. 

Suggested music for stretching: Dire Straits' Brothers in Arms

After that it is time for the shower and a little relaxing, knowing we have done a good job for today.