w7d3 – BumptUp

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1	Front Foot Elevated Lunge	10 each side
2	Plank Saw	10 reps
3	Bodyweight Squat + Calf Raise	10 reps
4	Heel Lifts	10 each side
5	Shoulder Shrug	10 reps
6	Milk Jug/ Kettle Bell Rotational Chop Low to High	10 each side
7	Crab Walk +Leg Kick	10 each side

Front Foot Elevated Lunge

10 reps each side

Find a low step, and stand 2-3 feet behind it facing the step.

Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge

Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.
Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
- Use a countertop of chair for support if needed.
When standing up, extend all the way up on your toes to do a calf raise in between each squat

4. Heel Lifts

10 reps each side

Begin with hands on your hips in a standing position, legs approximately shoulder width apart.

Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

Stand with feet shoulder-width apart and arms hanging loosely at the sides.
Position your head so that your ear lobes are in line with shoulders and hips.
Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

Start in a half kneeling position with one knee on the ground.

Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

Lower back to the start.

7. Crab Walk + Leg Kick

10 reps each side

Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
From here, kick your right foot in the air, keeping your core tight.
Return the foot on the ground, and then repeat on the opposite side.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!