Welcome to the first workout in your daily LADS exercise challenge! The first workout is designed to target the upper body. Since we're strength training every day, tomorrow's workout is lower-body focused. With workouts that target different parts of the body, we're still getting the 48 hours required rest between strength training sessions.
As always, focus on your form and on the muscle you are targeting. If something doesn't feel right, STOP and ask one of the trainers for clarification, tips or a modification based on your unique needs. Watch the video demonstration to help you choose which level of each exercise best suits your body and current level of fitness. PLEASE ASK US if you have any questions or concerns about the workout!!
HERE WE GO!!
LADS UPPER BODY WORKOUT:
WHAT: An awesome upper body and core-based strength training circuit with modifications for levels 1, 2 and 3.
WHY: These exercises target the major muscles of the upper body including chest, back, shoulders and triceps. Don't forget to engage your core!!
HOW: 30 seconds of each exercise listed, repeated for a total of 2-3 sets. Rest 30 seconds to 1 minute between sets. For level 1, aim for 1-2 sets of level 1 options. For levels 2 and 3, aim for 2-3 sets of those options.
Check out the LADS Upper Body Workout (Day 1)
|
Exercise Name |
Level 1 |
Level 2 |
Level 3 |
|
Diamond push ups |
Knee-based and box push ups (can use a "regular" hand position if you like) |
Knee-based diamond push ups |
Hybrid or toe-based diamond push up… super-hard! |
|
Cross body mountain climbers |
Elevated start position climbs |
Walking cross body mountain climbers (floor-based) |
Cross body sprint mountain climbers |
|
Plank press ups |
Plank from knees for a 15 second hold, press up to hands for 15 second hold |
Knee based plank press ups, dominant and non-dominant sides! |
Toe based plank press ups, dominant and non-dominant sides! |
|
Burpee push ups |
Walking burpee without push up |
Walking burpee to a knee push up |
Full burpee plus push up (knee based or from toes!) |
|
Renegade rows |
Knee based plank with hands walking wide and narrow |
Knee based renegade row |
Toe based renegade row (narrower stance and weighted row increases challenge to level 4 and 5) |
Post your comments about the workout! If you have questions, stop by MCC any time on Monday or Wednesday to chat with Kelly! Have fun everyone!!
Kelly,
Which workout should I start with tomorrow if I’m in your class Mon a.m.?
Kathy
Hi Kathy! The first workout can be the upper body one! In class on Monday, we’ll focus on the lower body and core. The LADS workout focuses on chest, shoulders, triceps and the core. We’ll still have some upper body in the workout but the exercises Monday are going to focus on the back (eg pulling and rowing) which isn’t heavily challenged in the LADS Day 1 workout. Everyone who is doing the challenge (or anyone who has watched the video!) will have time to ask questions and give feedback about the day 1 workout. I want to be sure we all feel comfortable with technique and we have the chance to ask about modifications for LADS day 1 and day 2! Everyone is taking 2 classes per week in addition to the LADS challenge workouts… remember that the LADS workouts are much shorter and are designed to complement your classes and teach you a short, convenient, equipment-free workout. We can always make a few substitutions in the classes if needed!
Looking forward to it – thanks, Kelly!
Good morning! What modifications can I make to the exercises? Thanks.
Hi Yboyka! Boy, do I have ideas for you!! I think sending directly to your email is best 🙂
I had a question this morning about the timed intervals: If you don’t have a timer, I just picked one up at the Dollar Store for a buck!! Most phones have programmable timers as well so you can set it for a 30 second interval. If you prefer to simply count reps, you should be getting about 10 reps (but not more than 15) in a 30 second period.
Thank you Kelly – great video, very straight forward. I did the upper body video and the burpee push ups were a killer.
Yeah, gotta love that one. I found that by the end, I really had to focus and engage my core muscles not to cheat on the renegade rows. I’ve been working hard on those close-grip diamond push ups and so when I’ve done this workout I’ve felt my triceps on every other exercise!