Workout of the Week

Check here to see the weekly workout plans!

Your weekly workout this week is going to be body weight exercises;

Push ups, get on the floor hands wider than shoulder width a part pull in the abs tighten up the core, push through the arms as you push yourself off the floor and just barely touching your chest and push up with arms still slightly bent and  repeat for 20 reps for 3 sets

Body weight squats;  Stand with legs shoulder with apart or wider stance depends on your body mechanics descend your body down as if where going to sit down on a chair pushing through the hips and squeezing the glutes, don't let your knees go over your toes, cause you're lose glute activation. When coming back up to standing try bring your butt up first. Reps 20/ 3 sets  

Triceps dips; get a chair use the sitting part of it stand in front of it with your back facing it bring your body real close to it keep the elbows nice and tight to the side descend down to the ground as if your were going to squat but hands on the seat to support your body weight squeeze your triceps as you coming back up, do 20 reps for 3 sets

Front lunges; stand up legs shoulder with apart, take a step with the right leg left foot should be back descend your body down to where your hips are parallel to the ground back knee almost touching the floor front leg at 90 degrees knee not passing the toes pressing the front the heel down maintaining your weight on the front leg come up press to the front leg, switch leg and repeat for 20 times for 3 sets.

Pilates 100's;
Lay flat on your back with your arms resting at your sides and legs together. Inhale deeply and as you exhale, lift your arms and upper body off of the mat. Lift your arms until they are a few feet above your body with palms down and begin to pump them slowly up and down as you continue to breathe deeply. Lift and lower your arms ten times and then gently relax to the mat. Repeat the exercise five to ten times, but do not exceed 100 lifts with your arms. Do two sets of 3.