Thursday, April 24, 2014

At home Workout {Day 24} of Leggings

Today along with the leggings post I am going to share a workout that I do in these leggings so all of you can too, because this baby is an at home workout that all you busy peeps can find a little time to do, whether it is before the kids wake up, before work, during nap, after bedtime, but you can find the time. No excuses lets hit this cardio and core workout. 

First make sure you start with a warm can find some examples of warm ups HERE and HERE

Then its time for a little cardio work.

3 rounds of 
400 m {once around track or 1/4 mile} weighted run
400 m run
1 min rest 
400 m weighted run 
400 m run 
1 min rest 

For the weighted run I added the amount of weight I wanted in a back pack using books, weights and cans of food. I did 45 lbs but you could scale it to whatever weight you can handle with it still being heavy for you. 

Then after a 5 minutes rest you are going to do core work.

3 rounds of 
20 Hollow body rocks
20 Toes to Bar
20 Back extension 

First up are hollow body rocks. They are exactly as they sound. You are going to rock from your heels to your shoulders back and forth with your legs together, your core tight and your arms above your head.

Then we have toes to bar. They are many progressions to toes to bar. First is pictured above this is what you can do if you do not have a bar to hang from. But remember parks usually have a bar you could use just sayin. Lay on your back put your hands under your bum and keeping your core tight you are going to lower and lift your legs.

If you have a bar and that is too easy you are going to do a knee lift. Hang from the bar and simply lift your knees up to your belly using your core.

If that is too easy move on to knees to elbow. You will hang on the bar and tuck your knees up until they touch your elbows using your core muscles.

And these my friends is what a real life full toes to bar looks like. Your toes literally touch the bar. Hang from the bar and using your core muscles lift your legs up until your toes touch the bar.

Next up are back extensions. go to the edge of your couch using your cushions or pillows to lay evenly. Then you will go over the edge until your hips can bend over the arm of the couch. Have a partner hold your legs and lift up.

And there you have your workout for the day. Let me know how it goes. Push yourself. You can do it and you are worth it. Find the time. No excuses.

I just did a little sprucing up to our garage gym board a couple days ago and I am loving it. I think it is looking quite professional. Hey all you crossfit gyms out there if you need my help id love to come design your boards! It is even complete with motivational quotes and a PR chart. Watch out garage I will be doing lots of two a days in you this summer. Gains! Big plans! Big dreams! Who knew that my craftiness could help out in my crossfit life too.

We even named our family crossfit garage gym, who has three members me, ty, and my brother Adam. Its name is Crossfit Just-Us pretty sweet huh. It will be a good story about how we started in our garage and now we have our own family owned gym one day. A girl can dream. And a girl can make those dreams a realty all you have to do is work and want it. Make it happen. P.S. I am pretty sure every one needs a pair of these wild cat leggings I mean they are pretty amazing.

Leggings: Target // Tank: Costco // Sports Bra: Swoobfit //

Now let's see your leggings! What are your favorite? How do you style them? I want to see!!! Take a picture post it on Instagram and then tag me @whitneyulrich and hashtag #30daysofleggings remember if you use the hashtag you are entered into the giveaway happening at the end of the series.

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to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

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