Can we all agree that Sunday is the New Year’s Eve of the week? NYE is that night where you make a ton of irresponsible choices that you typically would never make, if only it wasn’t a new year the next day! I’m officially referring to Monday as the January 1st of the week, meaning new beginnings! After a three-day binge watching session of Love Island and a family size bag of Terra chips, you realize it’s time for a change. Which means it’s time to workout and throw away the leftover tempura roll in your fridge.
Anyways, whether the gym simply just isn’t a vibe or you haven’t done laundry in a month and have nothing to wear that doesn’t smell like you just left the gym- I got you covered.
what you’ll need:
- yourself (and a Celsius for energy)
- a room with enough space to jump around (sorry if you live in NYC)
- 1 heavy resistance band
- the energy to get out of bed
split squat: 3 x 20, superset with push-ups: 3 x 10
Disclaimer: for anyone who’s unfamiliar with the term superset, I’ll be your urban dictionary for the day. Superset means that after you perform each set of your first exercise, you immediately hop into your next workout. AKA, don’t check your Snap noti’s in between each workout, put your phone on do not disturb and go straight from your glute bridge to burpees!
Obviously, no one has a bench in the middle of their home unless you’re The Rock (or wish you were) but you can easily do this first workout with your couch. Put one foot forward and your back leg onto the couch. Make sure that your knee is not in front of or behind your foot for this movement or you’ll probably hurt your knee and end your workout 5 minutes in. Also, keep your back straight and make sure you push through your HEEL to activate your glutes. I honestly thought that these wouldn’t be very challenging the first time I tried them out, especially since I usually lift 185 when I do this exercise in the gym! But, doing this exercise with higher reps vs heavy weight definitely made my legs burn!
As for push-ups… you get the point.
elevated glute bridge with abduction: 3 x 20, superset with burpees: 3 x 10
Again, unless you have a bench in your house; use your couch for this one! You’ll begin this exercise by lying on your back facing your couch with your hands by your side. Slide your resistance bands right above your knees and then place both feet on the edge of your couch. Push up (through yours heels!) and then perform an abduction movement once you reach the top. Be sure to do each movement slooooow and controlled to really activate your muscles.
Burpees are the queen of HIIT workouts. You’ll start by jumping upwards and placing yourself into a push-up position once you land. Then, you’ll push yourself back up, jump as high as you can, fall back into push-up position and repeat ten times. Check out the GIF below for a better understanding of how to do this workout without just simply slamming your body onto the ground.
banded squat pulses: 3 x 20, superset with squat jumps 3 x 20
Squat pulses are self-explanatory: slide your resistance band midway up your thigh and squat. Make sure that your feet are shoulder width apart and that you’re doing your motions slow and controlled. After 20 reps, remove the resistance band and begin your squat jumps! Motto of the day: don’t forget to push through your heels!
banded scissors 3 x 30, superset with V-Ups 3 x 10
You’ll need to sit on your couch and lean slightly back. Try to grab onto the sides/edge of your couch to keep your balance and extend your legs forward so that they are hanging off the edge of your couch. Slide your resistance band onto your ankles and begin kicking up and down in a scissoring motion. Be sure to squeeze your core during these to really engage the muscles!
V-Ups may give you flashbacks to your high school sports coach screaming in your face, but they’ll also give you killer abs, so we are here for it. In case you had the luxury of having a coach who didn’t make you condition every practice, I’ll explain. Begin by laying on your back and then fully extend your arms behind your head. Next, lift your legs and upper body at the same time and meet in the middle, touching your hands to your toes. A bit difficult to explain and sounds like I’m trying to write a really bad erotic Tumblr post; so see the GIF below for a better understanding.
Enjoy pissing off whoever lives beneath you with the burpees and jump squats!
I totally relate! It’s so hard to get to the gym some days, especially during the week. I tried your workout and you are right–split squats are no joke! Thanks for the great suggestions!
Greetings! I know this is kinda off topic however I’d figured I’d ask.
Would you be interested in exchanging links or maybe
guest authoring a blog article or vice-versa? My website addresses a lot of the same subjects as yours
and I believe we could greatly benefit from each other. If you happen to be interested
feel free to send me an e-mail. I look forward to hearing from you!
Superb blog by the way!
Hi there! I realize this is kind of off-topic but I had to ask.
Does running a well-established website such as yours require a lot of
work? I’m completely new to blogging but I do write in my
journal everyday. I’d like to start a blog so I can easily share my personal
experience and feelings online. Please let me know if you have any recommendations or tips for new
aspiring blog owners. Thankyou!
I blog quite often and I seriously appreciate your content.
This great article has really peaked my interest.
I am going to bookmark your blog and keep checking for new information about once a week.
I opted in for your Feed as well.
Howdy! Do you use Twitter? I’d like to follow you if that would be ok.
I’m undoubtedly enjoying your blog and look forward to new updates.
constantly i used to read smaller content which as well clear their motive, and that is also happening with
this piece of writing which I am reading at this time.
Fascinating blog! Is your theme custom made or did you download it from somewhere?
A theme like yours with a few simple tweeks would really make my blog stand out.
Please let me know where you got your theme. Thanks
a lot
Greetings! I know this is kind of off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form?
I’m using the same blog platform as yours and I’m having problems finding one?
Thanks a lot!
It is the best time to make some plans for the future and it is time to
be happy. I have read this post and if I could I desire to suggest you few interesting things or tips.
Maybe you can write next articles referring to this
article. I desire to read even more things about it!
You can definitely see your skills within the article you write.
The sector hopes for more passionate writers such
as you who are not afraid to mention how they believe.
At all times follow your heart.
Thanks in favor of sharing such a fastidious opinion, article is nice,
thats why i have read it entirely 0mniartist asmr
Thanks for a marvelous posting! I quite enjoyed reading it,
you’re a great author.I will ensure that I bookmark your blog and definitely will come
back in the foreseeable future. I want to encourage you to definitely continue your great writing,
have a nice holiday weekend!
Also visit my web-site :: best delta 8 thc
Hello! Quick question that’s entirely off topic.
Do you know how to make your site mobile friendly?
My website looks weird when viewing from my apple iphone.
I’m trying to find a theme or plugin that might be able to
fix this issue. If you have any suggestions, please share.
Cheers!
Visit my blog post … buy delta 8 thc near me
Hey I know this is off topic but I was wondering if you knew
of any widgets I could add to my blog that automatically tweet
my newest twitter updates. I’ve been looking for
a plug-in like this for quite some time and was hoping maybe you would have
some experience with something like this.
Please let me know if you run into anything. I truly enjoy reading your blog
and I look forward to your new updates.