Challenge Wednesday workout!

Wednesday Challenge workout – you'll need a mat and two medium/large plates.
We'll be doing this workout for the next month in our Challenge Wednesday Classes, 
but feel free to get a head start!
*If you do not know an exercise just hop on Google they are all very easy to find.  

10 tricep push ups
50 second of squats
50 second of plank
10 bent over rows
50 seconds speed skaters

10 tricep push ups
50 wall sit (if not enough wall space just do a static squat)
50 seconds plank
10 bent over rows
50 seconds left leg deep lunge pulse
50 seconds plank 

10 tricep push ups
50 seconds right leg deep lunge pulse
50 seconds plank
10 bent over rows
50 seconds pile squat hops, hands over head the whole time
50 seconds plank

10 tricep push ups
50 seconds butt kicks
50 seconds plank hold
10 bent over rows
50 left leg glute bridge
50 seconds left leg deep lunge pulse

10 tricep push ups
50 seconds right leg glute bridge
50 seconds right leg deep lung pulse
10 bent over rows

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Some modifications:

Complete push-ups on your knees. 

Hold planks on your knees instead of with straight legs. 

Keep Speed Skaters low impact by stepping side to side instead of jumping.

Do not sit as low into the Wall Sit.

For the lunge pulses, limit the range of motion and do not drop as low in the lunge. 

Complete squat pulses instead of squat hops, or only hop up onto your toes, instead of a full jump.

Instead of single leg glute bridges, perform with both feet on the floor. -

This workout looks long but it can be done in 30 mins if you push!

Happy planking!

Heather