Thursday Midnight Madness Workout for y'all!

SmashleeWpg

Here's a full body workout that will leave you red in the face! Try and complete 2 full circuits, no resting in between. Reps are in brackets beside move. Happy sweating!

1) PISTOL SQUAT (12/leg)
Stand holding your arms straight out in front of your body and raise your right leg off the floor. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. Tip: Modify this move by using a resistance band or do them in front of chair or weight bench in case you lose your balance or get stuck.

2) TURKISH GETUP (12/side)
Lie flat on your back with your legs straight and hold a dumbbell in your left hand with your arm straight above you. Roll onto your right side and prop yourself up on your right elbow. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Tip: Don't take your eyes off the dumbbell at any time.

3) BURPEES (20)

4) WALL SITS (1 minute)
Make sure your legs are at a 90-degree angle, press your back against the wall, and hold it until you absolutely can't hold it any longer. Tip: Place your hands on top of your head or hold them out in front to add a little work for your shoulders. But whatever you do, don't cheat and rest them on your thighs!

5) DOUBLE UNDERS (15)
Start by jumping rope with both feet to establish a good rhythm. Then, swing the rope as fast as you can while you're in the air, trying to get it under your feet twice before you land.

6) MOUNTAIN CLIMBERS (1 minute)
Assume the sprinter starting position—hands on the ground, rear up in the air and one leg bent toward your chest. Alternate which leg is forward, only touching your front toe to the ground before quickly switching sides. Tip: Put your timer/watch on the ground between your hands, because you won't be able to look at your wrist or up at a clock without breaking your rhythm.

7) CLEAN AND PRESS (12)
Starting with the bar on the ground, bend at your hips and knees and grasp it with an overhand grip that's just beyond shoulder width. Stand and pull the bar up so it's just in front of your thighs—the "clean." Then, raise your upper arms until they're parallel to the floor (elbows pointing out in front of you) so the bar is resting on your shoulders and under your chin. From here, push press the bar over your head.

8) ROUNDHOUSE KICKS (20/side)
Stand on one leg with your supporting foot pointed slightly outward. Bend your other leg and raise it up to hip level, and then extend your leg fully with your toe pointed.

9) DONKEY KICKS (10)
Start on your hands and knees with your backside to a wall (preferrably a wall with nothing on it as you're going to be kicking it). Lift up onto your toes, keeping knees bent. Jump your feet up onto the wall behind you while you support yourself with your hands. Jump feet back down. Tip: Don't kick up any higher than your hip level.

ProjectSara

I love your workout posts!!! I have to reply to get this link on my page. Thanks again Smashlee!!!!