Welcome to Movement Monday!!
Below are the details from our morning 7:30am workout with Markie!
Markie’s 20 Minute Mayhem!
THE WARMUP: (5 minutes)
-Windshield wipers
-Bird Dog (get into tabletop form, reach out your left arm and extend your right leg; Switch)
-Side to side butt kicks with alternating arm crossover -Overhead squat reach to lat pull down
THE WORKOUT:
Perform each movement as many reps as possible in the alloted time
-40 seconds on 20 seconds off- then go into the next movement.
A)
-Half burpee to prayer squat arm raise (as many reps in 40 seconds)
(Rest for 20 seconds)
-Pike pushup to alternating knee to elbow (as many reps in 40 seconds)
(Rest for 20 seconds)
-Reverse lunge w/ ab twist & posterior swing (as many reps in 40 seconds)
(Rest for 20 seconds) -Left Side Reverse lunch with ab twist & posterior swing (as many reps in 40 seconds)
(Rest for 20 seconds) --Right Side Tricep dips w/ alternating kick
REST FOR ONE MINUTE + COMPLETE CIRCUIT A ONCE MORE***
B)
Sitout-alternating sides (come into tabletop form press down through your Left hand and right foot and kick your left foot to the right- Repeat on other side) (as many reps in 40 seconds)
(Rest for 20 seconds) -Goblet squat pulse + jump
COOLDOWN:
-Glute bridge + cactus arm pull down -Laying spinal rotation
-Windshield wipers
A LITTLE BIT ABOUT MARKIE:
Markie is the ultimate cheerleader for women and has a passion for improving women’s mental toughness and fitness levels. She’s a personal trainer, yoga teacher & marathon runner. She’s been training woman 1:1 since 2017, and has recently transitioned to virtual coaching. She’s your accountability coach and shoulder to lean on but tough as nails when it comes to reaching & surpassing goals!
Find her on instagram at @markie.ethier or markiedellconnect@gmail.com