BSSC Weekly Workout #11

Here is week #11 of the BSSC weekly workout series! It is “full body fun” from our friend & personal trainer Tiffany! Improve your total body strength, muscular endurance, and stability with these variations on traditional exercises! Complete these exercises as a circuit. Perform each exercise for 45 seconds followed by 15 seconds of rest before moving on to the next exercise. Rest for a full minute between rounds and complete 4 rounds total.

PENDELUM LUNGE
Stand with your feet hip width apart. Step one foot out in front of you and bend both knees at a 90 degree angle to perform a lunge. Your torso should remain upright. From there, push off of your front foot and bring what was your front foot behind you, landing in a reverse lunge. Continue this pattern, swinging between a forward lunge and a reverse lunge. At the halfway point, switch sides.

1 1/2 REP SQUAT
Begin with your feet at or slightly wider than hip width apart. Bring your hips back and bend your knees to at least a 90 degree angle. Keep your weight in your heels and chest high. From there, come back up halfway and pause for one second before dropping back into your full squat. Slowly return to the starting position and repeat.

PLANK TO SQUAT
Begin in a high plank position with your arms directly under your shoulders and core engaged. From there, jump your feet forward into a squat position. Keep your weight back in your heels and back flat. Pause for one second before returning to your plank. Repeat.

WALKING WIDE PUSH UP
Begin in a high plank position with your arms directly under your shoulders and abs engaged. From there, walk your right arm out a few inches. Bend your elbows at a 90 degree angle and push through your palms to straighten your arms. Walk your right arm back in and repeat on the left side.

SHOULDER TAP TO REACH
Begin in a high plank position with your arms directly under your shoulders and abs engaged. From there, walk Begin in a high plank position with your arms directly under your shoulders and abs engaged. From there, reach for your left shoulder with your right hand. Repeat on the other side. Reach your right arm directly out in front of you, followed by your left arm. Repeat the sequence.