WorkBeat 1.0

Hello everyone! I know it's been awhile since I posted my last workout, but I really wanted this one to be hella fun! I've been working on a very upbeat, shorter, and challenging workout. It works every inch of your body and strengthens cardio, all in about 25 minutes!

You ready? I KNOW YOU ARE!

Equipment:

None is necessary

Mat or support for your back if you want it.

Hit up this playlist for the workout! https://www.youtube.com/playlist?list=PL3kHe6Ip0pVlRhQVa4SSebvisKEREKdVK

Each song corresponds to a section of your body. Follow the beat with each move best you can, the idea is to not stop and go hard.

Stretches (optional, but recommended): No song

1. Arms across chest, both sides.

2. Standing straddle, hands in the center.

3. Pike

Legs: Thrift Shop

1. Squats to start (slow and fast pace)

2. Squat pulses (at least 10 beats)

3. Squat hold, walk to side 3 steps, walk to other side 3 steps.

4. Squat hold (slow parts)

5. Sumo Squat pulses (at least 15 beats)

REPEAT all the moves until the song is over!

Obliques: Lights Shine Bright

1. Oblique twists (Smooth motion to the beat throughout the whole song, try to not stop!)

Arms: This is Not a Test

Form for arm circles: palms face to the sky, slight bend in the elbow, tight and fast. Sit or stand.

1. Mini arm circles forward

2. Mini arm circles backward

3. Big arm circles forward

4. Big arm circles backward

5. Diamond arm lifts

6. Prayer-arm pulses

Butt: Till The Day I Die

1. Fire Hydrant (until instrumental)

2. Bent Knee pulses (during instrumental)

REPEAT on other side!

3. Butt pulses (during rap part)

BONUS: Froggy legs (last part of song)

Abs: Can't Hold Us (song doesn't start until 48 seconds into video.)

1. Bicycle crunches (slow, medium, and fast pace when Macklemore raps.)

2. Tabletop, crunch, extend legs, bring it back in. (slower and when Ray sings.)

REPEAT AT THOSE PARTS!

3. Double-leg lifts (instrumental part right after second time doing 1 & 2.)

4. Bicycle crunches (medium/fast pace, until Macklemore is said.)

5. Eagle crunches (slower pace, until song is over.)

Cool-Down/Flexibility: We Did It

1. Arms across chest, both sides

2. Butterfly stretch

3. Pike while sitting

4. Pigeon Pose, both legs

5. Downward-Facing Dog

6. Child's Pose

Until song is over!

Well looky there! You guys did it! I am so proud of you for getting through it! Keep on kicking butt sunshines!

xoxo

(P.S. I did my best to find motivation and upbeat songs that didn't have too much profanity in it!)