75 min workout
- ktsveggielife
- Mar 31, 2017
- 4 min read
I am a mother and a recreation therapist by trade. My husband left on a quick 3 day river trip today and I spent all day today at the annual Utah Therapeutic Recreation Association's (URTA) conference. With a toddler. Who did remarkably well.
I really enjoy URTA's annual conference, it is a great opportunity to network, learn, and stay current on continuing education. And tomorrow, I get to do it all over again. It is a long day of sitting, or playing with/chasing my 20 month old. Okay, he will be 21 months in 3 days. But still. All I will say is that he was a trooper. He was so good. He even napped for over 2 hours (so grateful I brought the B.O.B stroller). However, it is a 30 minute drive from home and supposed to be raining (like it was all day today), plus tomorrow is a XT day. Which means, I will be busting through as much of this 75 minute workout I can before I have to leave in the morning. We will see how it goes. I am hoping to wake up before boy, but once he's up, hopefully he is okay playing with his cars and trains while mommy finished kicking her butt to get ready for another long day of sitting. Fingers crossed he is on board not only for that, but for being a rock star again at conference.
I include links to the sites that were my inspiration. Some workout are exactly the same, some I changed or adapted a little bit. So feel free to head to other sites and check them out too.
75 Minute Workout
Warm up 1x through
15 Plie Squats
15 Plie Squat Jumps
10 Plank Leg Lifts/side
15 Standing Fire Hydrants/leg
20 Pulse/hopping Plie Squat (front and back = 1)
20 Bridges with squeeze (I use a pillow between my legs)
15 Superman lifts
HIIT #1 2X THRU HARD
HIIT #2 2X THRU HARD
HIIT #3 2X/circuit HARD
CIRCUIT 1
20 Step-ups
20 Push ups
20 Walking Lunges/leg
CIRCUIT 2
15 Squat Jumps
15 Triceps Dips
60 Second Low Plank w/ Leg Lifts
CIRCUIT 3
30 Second Wall Sit
10 Bicycle Crunches/leg (I adapt for DR)
30 Second Side Plank/side
QUICK CARDIO
Repeat circuit 2x.
20 Ice Skaters
20 Weighted Sumo Squats
20 Pop Squats
20 Inward Box Jumps (I use my stairs)
20 Squat Heisman Shuffles/side
STRENGTH 2x THRU
ARMS
5 down dog push ups
10 second bridge hold
10 triceps dips
10 incline push ups
5 burpees with tuck jump
LEGS
10 squats
20 walking lunges
10 side lunge w/ jump
15 weighted calf raises
5 star jumps
BACK
20 bird-dogs
30 second Superman
10 second bridge hold
15 bridge lifes
30 second Superman
CORE
30 second plank
15 second legs up the wall
20 oblique crunches
20 second side plank (optional leg lift)
30 second plank
CARDIO BURN OUT ROUND 1X THRU HARD
50 JUMPING JACKS
50 CRUNCHES (I do pelvic tilts with kegals)
45 JUMPING JACKS
45 SQUATS
40 JUMPING JACKS
40 CRUNCHES
35 JUMPING JACKS
35 WALKING LUNGES
30 JUMPING JACKS
30 SUMO SQUATS
25 HIGH KNEES
25 PUSH UPS
20 HIGH KNEES
20 JUMP LUNGES
15 HIGH KNEES
15 JUMP SQUATS
10 HIGH KNEES
10 BICYCLE CRUNCHES
5 HIGH KNEES
5 BURPEES W TUCK JUMP
AMRAP ROUND
**some things I did 30 seconds, some 60. I just listened to my body**
SIDE BURPEES
PLANK TUCKS
HIGH KNEE TOE TOUCH - stand facing chair, stairs, or bench and lift right toes to touch and switch quickly
PLANK JUMPS - start in plank and jump in to a tucked position and back out = 1
DIAMOND JUMPS
STANCE JACKS - Jump into a wide squat, pushing hips back as you reach left hand toward right foot, right arm extended behind you. Jump back to start. Repeat quickly on opposite side.
HIT THE FLOOR - Stand with feet shoulder width apart, arms down. Crouch, placing right hand on floor near left instep, left arm extended behind you. Jump, reaching arms overhead and landing in crouch position with left hand near right instep, right arm extended back.
TUCK JUMPS
POP UP - Start on all fours. In a single movement, contract abs, push off floor with hands and jump to feet. Finish with knees bent, arms raised out front at shoulder height, palms down. Return to kneeling
HURDLER HOP - Stand with feet together, elbows bent 90 degrees. Engage abs and hop from one foot to the other, raising leg up and out to side as you bend it.
OPEN SESAME - Stand with legs together, knees bent, elbows bent 90 degrees. Engage abs, then jump feet apart wider than hip-width, toes pointed out, knees soft. Jump feet back together.
SIT 'N SCULPT - Start in wall sit and place left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent =1 rep. Do 12 reps. Switch crossed legs; repeat.
BOOTY BRIDGE - Lie faceup with head away from wall, right knee bent and foot on floor, left knee bent 90 degrees with foot pressing into wall. Extend right leg toward ceiling and lift hips until body forms a straight line from left knee to shoulders (as shown). Pause, then lower hips for 1 rep. Do 15 reps. Switch legs; repeat.
TIP-TOP TONER - Stand with feet wider than shoulder-width apart, toes out, hands on hips. Squat until thighs are parallel to floor, then lift both heels. Lower heels.
BICYCLE BUFFER - Stand with feet shoulder-width apart, hands behind head. Squat, then stand, lifting left knee across body toward right elbow at center. Return to start. Switch sides to complete 1 rep.
PRISON SQUATS
PUNCHES - I did 30 seconds jabs and 30 seconds upper cuts
TRIANGLE PUSH UPS - I was on my knees
FLY AWAY - Start in a plank, then drop to floor, extending arms in front of you; raise limbs and head off floor. Hold for 1 count. Lower to floor, then press back up to plank. Repeat for 30 seconds.
ON STRIKE - Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest. Return to lunge. Repeat for 15 seconds. Switch sides; repeat.
FIRE HYDRANTS
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