Tuesday, February 18, 2014

At Home Workout #4


 First off a little fitness journey update for ya'll. I am still doing Crossfit. But not so much in my garage except some 2nd workouts and practicing. No, you see I have decided to take my fitness to the next level and have transitioned from working out to training. I now am a part of the Crossfit Kimokeo {located in Kaysville, Utah contact me for more info} family and absolutely love it there. I do classes and some personal training, have an amazing coach and have big big goals with some exciting stuff coming up, that I cannot wait to share with you all. I am at the gym 5-6 days a week, it has become such a huge part of my life and I feel so blessed to be apart of it all.

Speaking of fitness, it has been a while since I posted an at home workout for all you busy peeps out there and my email has been flooding with requests. Today I will be sharing another great workout my coach had me do yesterday at home and I will be posting a lot more workouts to come so make to be checking back.

Check out the other at home workout posts for more ideas.
Part 1
Part 2
Part 3

Make sure to start out with a good warm up. To get some great warm up ideas check my posts HERE and HERE



Let's take a closer look at each exercise before we get started....

SIT UP



First lets start with crossfit sit ups. This is pretty much just like any other sit up but you are going to bend your knees, open your hips and put the bottoms of your feet together in a butterfly position like the picture above then you will proceed with the sit up until you touch the ground in front of your toes.  Lay back and bring yours arms above your head, then using your abs and pulling your back down to the mat sit up, lay back down and repeat.

AIR SQUAT


Air Squats- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, tuck your bum under and squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and repeat.

DOUBLE UNDERS

Next up double unders. You will need a jump rope for this one. But really it is worth it go to walmart and get one for $5. A double under is just what is sounds like the rope will go around twice in the amount of time that you jump and your feet hit back to the ground. This is obviously a quick movement and is amazing cardio. Do you remember doing these in elementary school during recess? Yeah well now we are old and they are a lot trickier lol I learned that the hard way. Double unders get some getting used to it is all about the timing, work on them, practice and while you are working on them you can substitute double the amount of single jump ropes until you get them down.


Tank & Sports Bra in One  // Old Navy
Shorts // Albion Fit 
Shoes // Nike 
Jump rope // Rogue

***Stay tuned for an awesome Albionfit giveaway coming soon!

Make sure to get more Workout at home ideas from my posts here PART 1 and PART 2, PART 3. You can also read about our crossfit garage gym HERE. You now have a total of 6 different at home workouts that I have shared on here! That gives you a weeks worth so get started, take care of you, and get up and  move!!!!

Now PIN PIN PIN away my friends and get started on those awesome workouts. Try them out, let me know what you think, how you felt, and stay tuned for more and more workouts to come!!!!
You can also check out a series I did a couple years ago all about fitness and health 
31 days of workouts at home, fitness and health information, tips, tricks and recipes.

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3 comments:

  1. Thanks for this great workout! I can't wait to try it. I love Crossfit!

    ReplyDelete
  2. Dang girl. This so reminds me of a magazine. Speaking of that you should be in a magazine. You look amazing. I will have to give this a try.

    ReplyDelete
  3. This is really good but is it good. But I have high blood pressure. Is it good for me?
    Compliance Hong Kong

    ReplyDelete

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