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Incestuous Exercise

7
Dec

Incestuous Exercise

I know I know-that’s a pretty odd title , but it was the first thing that popped into my mind while reviewing a workout with one of our coaches last week.

Well, what the hell do I mean by “incestuous exercises?” Well, there are thousands upon thousands of movements in the exercise family, and in many cases you can marry 2 of those exercises together. The results? 

  • More calories burned.
  • Multiple muscles targeted in less time
  • Amplified endurance.
  • Torched Body Fat. 
  • Intensified CORE training.
  • Optimized Mobility & Flexibility
  • Increased Body Awareness
  • Annnnnnd, possibly everyone’s favorite: being able to squeeze some killer moves into a short amount of time so there is no excuse not to nail down a workout for the day.

Now, I’m not saying we need to refer to our workout regimen as “incestuous.”

As a matter of fact, compound functional exercises might be a safer bet when talking about them.

Here are 3 “Incestuous,” I mean, Compound Functional Movements and some workout options using them.

Let the calorie burning and booty busting, begin!

*Refer to the video below for a short demo of each exercise listed*

Move as quickly as you can WHILE HONORING YOUR FORM. Ain’t nobody got time for SLOPPY reps.

  • The Lizard Burpee: Begin with feet under hips. Squat down to ground, placing palms firmly underneath shoulders. Kick both legs out into a firm plank position, your body back into your Heels, pulling your belly button into your spine and squeezing those butt cheeks. Do 1 Push-up (or more if your frisky) Then, pike hips to the sky as if they were being pulled UP on marionette strings. While returning your core plank position, rock body forward and drive your left knee to left elbow. Return to plank and repeat on right side. Jump legs back in and jump to finish. 

 

  • The Kicking Worm: Begin with feet under hips. While keeping legs as straight as possible (without hyperextended your knees) walk hands out into plank position, keeping your palms directly under your shoulders. Hold plank position for a second or 2 demonstrating control. Using small steps, walk feet back to hands. Once returned to standing position. “Kick the door shut” with each leg. Do a 180degree jump for a second set of kicks. Repeat.
  • GEvoTIP!: If limited flexibility requires you to bend knees slightly as you walk your feet to your hands, that is okay, for now, but it’s also a signal that we should work on lower body flexibility like, STAT.

 

  • Walk the X Plank: Begin with feet shoulder width or slightly wider apart. While keeping legs as straight as possible (without hyperextended your knees) walk hands out into plank position, keeping your palms directly under your shoulders. Hold plank position for a second to demonstrate control. Glide body into side hand plank position.Repeat on opposite side. Walk hands back to feet and return to standing position. *SEE VIDEO FOR ADVANCED OPTION.*
  • GEvoTIP!:FLEX TOES UP TOWARDS YOU WHILE ACTIVELY & MINDFULLY PUSHING BOTTOM HIP UPWARDS TO SECURE SIDE PLANK POSITION.          

You can use these movements in any number of ways as additions to your workouts OR even base a full body workout on them.

Here are 3 efficient calorie scorchin’ & fat torchin’ workouts you can use with these movements.

CIRCUIT STYLE:

Option 1

*in this option, we use the lizard burpees more often, heightening the intensity.

40 Seconds – Kicking Worms

20 Seconds – REST (ahhhhhhh)

40 Seconds – Lizard Burpees

20 Seconds – REST

40 Seconds – Walk the X Plank

20 Seconds – REST

40 Seconds – Lizard Burpees

20 Seconds – REST

40 Seconds – Kicking Worms

20 Seconds – REST

40 Seconds – Lizard Burpees

20 Seconds – REST

40 Seconds – Walk the X Plank

20 Seconds – REST

*TAKE UP TO 3 MINUTES REST IF NEEDED TO RELOAD FOR THE NEXT ROUND.

*REPEAT 3 TIMES OR 1-2 IF YOU ARE JUST BEGINNING YOUR FITNESS JOURNEY.

*FOR ADDED INTENSITY INCREASE WORK TIME UP TO 60 SECONDS OR DECREASE REST TIME TO 15 SECONDS.

Option 2

60 Seconds – Kicking Worms

20 Seconds – REST (ahhhhhhh)

60 Seconds – Lizard Burpees

20 Seconds – REST

60 Seconds – Walk the X Plank

20 Seconds – REST

60 Seconds – Kicking Worms

20 Seconds – REST

60 Seconds – Lizard Burpees

20 Seconds – REST

60 Seconds – Walk the X Plank

20 Seconds – REST

*TAKE UP TO 3 MINUTES REST IF NEEDED TO RELOAD FOR THE NEXT ROUND.

*3-4 ROUNDS OR 1-2 IF YOU ARE JUST BEGINNING YOUR FITNESS JOURNEY.

Option 3

60 Seconds – Kicking Worms

60 Seconds – Lizard Burpees

60 Seconds – Walk the X Plank

2 ROUNDS

*NO REST UNLESS NEEDED DURING MOVEMENTS.

*REST 45-60 SECONDS AFTER 2nd ROUND

*REPEAT 3-4 

So go ahead, try each of the styles, mix it up and make sure you clean up your  sweat after:)