Juliette’s at Home Workout for Rower: LEGS, CORE, ARMS!!

Round 1

  • 25x Step Out or Jump Out Squats
  • Stay low in a squat, jump the feet out wide and then jump them back to hip distance.  Jump out 25 times
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 Challenge: Double up on the jumps – out, out, in, in instead of just out then in

Challenge: Double up on the jumps – out, out, in, in instead of just out then in

 Modification: Stay low in squat and alternate stepping feet out wide-

Modification: Stay low in squat and alternate stepping feet out wide-

  • 25x Boat Pose
    • Raise legs straight at a 45-degree angle and lift the core up off the ground to balance on your tailbone.  Hold your arms out straight and do 25 small arm raises/pumps upward – start with no weights, move up to holding paper towels or a full water bottle in each hand.  
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 Modification- bend the knees instead of straight legs

Modification- bend the knees instead of straight legs

  • 25x Tricep Dips
    • Find a chair, bench or kitchen counter-  Extend both feet straight out, with arms and shoulders evenly stacked.  Start with the arms straight and Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Push back up to straight and repeat 25 times.
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Round 2

  • 25x Cheerleaders
    • Alternating legs step back into the split squat and then bring the knee up to toward the chest.  Stack knees and ankles on the front foot.  Repeat 25 times, (raising right = ½, raise left = ½) Must do both legs to count for 1
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 Challenge:  Add a small jump or hop at the top of the front raise

Challenge:  Add a small jump or hop at the top of the front raise

  • 25 Straight Leg Sit-Ups
    • Lay flat on the floor with legs fully extended.  Keep your feet and heels on the floor at all times.  Sit straight up.  Add a lightweight chest press at the top for a challenge.  You can use a cooking pot in the same way as a kettlebell.
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  • 25x Plank Taps
    • Hold a straight arm plank and tap the alternate hand to alternate shoulder- right hand, left shoulder.  1 = tap right and left, each shoulder counts for half.
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Let's Recap

Round 1

  • 25x Step Out or Jump Out Squats 
  • 25x Boat Pose 
  • 25x Tricep Dips

Round 2

  • 25x Cheerleaders  
  • 25x Straight Leg Sit Ups
  • 25x Plank Taps

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