So your workout has gotten boring, and your body has gotten used to it? You do not feel a burn anymore, and you are just going through the motions of your typical workout routine? If you are ready for a challenging workout, look no further! Here are 10 moves that will make your muscles sore, get your heart pumping, and get you sweating. For an extreme workout that will have you struggling to get out of bed tomorrow, repeat this circuit three times total.
Move #1: Duck Squats
Standing with legs hip-width apart, squat down to the floor. Only come halfway up, keeping legs parallel to the ground. Do not come all the way up to a standing position! Repeat 15 times.
Move #2: Advanced Plank into Advanced Side Plank
Begin in a regular plank position with hands under the shoulders and legs extended. Reach the right hand out and extend the left leg simultaneously; hold for three seconds. Keeping the right hand lifted, place the left foot down, and turn into a side plank. Extend the right leg straight up in the air, and hold for three seconds. Repeat five times and do the same extending your left hand.
Move #3: Chest Fly in Bridge
For this move, you will need two dumbbells of a challenging weight. Begin lying on your back, with legs bent and heels under the knees. Hold one dumbbell in each hand. Lift your butt off the ground, and raise into a bridge position. Then, lift both weights directly over the chest, keeping elbows slightly bent. Remain in bridge position the entire time while bringing the weights out, parallel to the ground, and back above the chest. Repeat 20 times. To make this move even more difficult, try lifting the right leg into the air for ten reps, and then lift the left leg into the air for the last 10.
Move #4: Split Lunge Jumps
Begin in a regular lunge position, with both legs bent at 90 degree angles. Jump up, and switch the legs in the air. Land in a lunge position again, but with the opposite leg in front. As quickly as possible, jump and lunge for 20 repetitions.
Move #5: V Sit-Ups
For this move, you will need one dumbbell of medium weight. Begin lying on your back with legs extended. Extend your arms overhead, holding the ends of the dumbbell with each hand. Simultaneously, bring your legs and arms up, folding into a V, then return to starting position. Repeat 15 times.
Move #6: Wall Sits
Find a wall with some space in front of it. Position yourself with your legs at 90 degree angles and your back flat against the wall (like you are sitting in a chair). Hold for one minute to five minutes, depending on your ability.
Move #7: Windmill Abs
Begin in a sitting position, and slowly lower your torso down, resting your forearms on the floor behind you. It will look like you are sitting on the beach. Leave your legs extended outward, and lift them about an inch off the floor. Then, keep your legs together, and move them in a big circle going clockwise. Do 20 circles, then switch and go counterclockwise for 20 circles.
Move #8: Grasshopper
Begin lying on your stomach with your head and neck relaxed. Bend your legs behind you and bring the knees out as wide as you can, keeping the feet together. Tighten your gluteals, and lift your knees off the ground. Then, lower your knees back down to the floor for one rep. Repeat 20 times.
Move #9: Triceps Kickback in Plank
You will need one medium weight for this move. Begin in a plank position. Pick up the dumbbell with your right hand, stabilizing your weight with your left arm. Pull your right elbow up to your rib cage Do not let the elbow flare away from the body. Extend the weight backward, and then pull it back in for one rep. Do 20 kickbacks, and then repeat 20 more on the left side.
Move #10: Single-Legged Squats
These can be done with or without weights. Begin in a standing position with legs hip width apart. Extend the arms out straight in front of you for balance. Keeping the left leg extended out in front of you, squat down on your right leg, and return to standing. Do 15 on each leg.