Picture you workout скачать в хорошем качестве

Picture you workout

Welcome back to #mobilitymonday! Please stick around after the workout and try this week's #mobilitychallenge with me All I'm using today is my jump rope, but the jump rope section is optional. If you want to include the buy-in but you don't have a jump rope, you can just pantomime jumping rope or you can jog in place or do high knees or jumping jacks or any other kind of cardio exercise. You could also do up and down the steps or hop on the exercise bike or the elliptical for 3-6 minutes while I'm jumping rope. The point is just to get +/-5 minutes so of moderate-paced cardio before starting the strength training portion of the workout, so any way you want to get that done is fine Here's what we're doing today: Buy-in: Jump rope (500 revolutions of the rope for time) Main workout (strength training) Combo: • Pivot lunge • Staggered-stance squat • One-leg dead lift + one-leg calf raise • Reverse lunge • One-leg pushup • Heels-elevated sumo squat 50 sets for time If you have time and your legs want to, you can repeat the whole thing once more. That is most likely how I will do this workout in the future, but this is what I had time for today Follow me on IG   / bugsusan   My jump rope: https://doubleunderwonder.com/product... Use coupon code rudbecca to save an additional 10% Timestamps: 00:00 Intro 00:33 Workout tutorial 29:32 Warmup 34:54 Workout - Part 1 (jump rope buy-in) 42:19 Workout - Part 2 (strength training) 1:16:15 Bonus round of jump rope & bonus burpee 1:18:53 Cool down 1:26:06 Mobility challenge 1:34:01 Outro Notes: • I kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, you can do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine. The only important thing is that we are counting revolutions of the rope • If it's too difficult to do all 500 reps at once, you can break them up into 5 sets of 100 or 10 sets of 50, whatever works for you. And if 500 total reps is too many, just do smaller sets and/or fewer reps • If you don't have a jump rope, you can just pantomime jumping rope or you can do high knees or jumping jacks, you could even just jog in place. Really, any kind of cardio exercise that you can do for +/-5 minutes is fine. So if you don't want to count reps, you could do up & down the stairs for 4-6 minutes or hop on the exercise bike or the treadmill for a few minutes or maybe work on the heavy bag, you could even just shadow box for a couple of minutes while I'm jumping rope. Whatever works for you is fine. Remember that you also have the option of simply eliminating the buy-in if you prefer • If anything is unclear, if you have questions about how to do these exercises with the proper form, or if you need help with beginner modifications, please just ask. It is extremely important that you understand how to do these exercises correctly before you begin the workout so that you reduce your risk of injury and so that you get the maximum benefit out of each exercise. It is also very important to me that all of my workouts are always accessible to anyone and everyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help • Please make sure that you are working to your own level. Modify the exercises as needed, rest as needed, and shorten up your range of motion if necessary. Please don't push your body into doing anything that it is not ready to do. Challenge yourself to keep your rest breaks as short as you can, but they should be as long as you need. You should only resume the workout once you feel that you have regained enough strength and you have enough stamina to continue with food form. Please just be smart, be safe, use your common sense, listen to your body, and always make the decision that is best for you and please remember to make sure that you are not sacrificing your form for speed. It is always going to be safer and more effective to do fewer reps with excellent form than it is to do lots and lots of sloppy reps Thank you for watching! Please consider subscribing to my channel while you're here, and please remember to like & share the video and leave me a comment to let me know that you appreciate what I'm doing #homeworkout #workoutoftheday #workoutwithme