Kayla Workout Program Friday Weeks 6&8

Sunday, April 12, 2015 Nakedly Dressed 0 Comments

My lovely ladies I know you have been working so hard on his program and I didn't write on Friday. I am so sorry we have just been super busy last view weeks with preparing for relaunch of our blog and if you noticed we did it. That is why I didn't write Friday's workout yesterday we were working on the relaunch we wanted everything to be perfect for you guys we really hope you like it. Anyways let's workout girls. How are workouts going anyways? Honestly for me it's has been so good every day and every workout I enjoy so much I think I could even do more workouts a day, have you noticed how your body gets stronger from week to week it's so amazing. This workout I did today I have to admit it was kind of hard, it was surprise to me too because usually I enjoy every workout even the hard once, but it wasn't because workout was challenging or hard it was the weather. Today the weather in Zurich was so weird like kind of warm but not sunny do you know what I mean and that weather makes you just want to sleep, but I still did it and love it. So now let's workout girls we can do this:

Circuit 1:
30 or 15 each side X jumps
30 or 15 each side weighted step ups
40 or 20 each side jump lunges
15 tuck jumps
break after 7 minutes
Circuit 2:
15 sumo jump squats 
15 split squats 
24 or 12 per leg weighted walking lunges
15 board jump burpees 

Let's workouts ladies:

X jumps: more explanation here

Weighted step ups: more explanation here

Jump lunges: more explanation here

Tuck jump: looks kind of funny on this picture? Plant both feet on the floor slightly further than shoulder width apart point feet slightly outward. Looking straight ahead, bend at both the hips and knees. From this position, propel your body upwards into the air as high as you can, while simultaneously tucking in both your elbows and knees. Release and extend both your elbows and knees, landing in the balls of your feet.

Sumo jump: more explanation here

Split squats: place a small bench/step vertically between your feet. Stand up on the bench/step and squat down to see if this feels comfortable and stable move it accordingly. Once the step is in position, assume a neural standing position on top of it. Propel your body upwards and separate your legs as to land in sumo squat position with one leg on either side of the bench/step with toes turned out to 45 degrees. Squat down until your glutes touches the step. From this position, propel your body upwards, bringing your feet together to land on the step.

Walking lunges: more explanation here

Board jump burpees: standing up with your feet slightly wider than shoulder width apart, assume a squat position, leaning your body forward slightly to allow you to place your hand on the floor in front of you. Kick your feet backwards into push up position, resting on the balls of the feet. Transfer your body weight onto your hands and jump your feet inwards and into squat position. From this position, jump both forward and upwards from both feet, landing on both feet. 

So kind of hard but also fun isn't it. Make sure to drink water and take break when feel like it is too much. Girls workout put some fun music (tip: make some fun playlist, very fast music that will motivate you to work out) and just kick this great workout.

Have fun girls and come back next week for more workouts

X.o.X.o
Nakedlydressed 

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