Tap It Out Workout

Hey guys! Happy Friday Eve!

How are you today?  After catching up on sleep Tuesday night, I was feeling refreshed and ready to tackle the day yesterday.  It’s amazing what a good night’s sleep can do for you.  Sometimes it’s just not possible to get a full night’s rest with the little guys, but how I felt Tuesday compared to yesterday was definitely a good reminder as to why sleep is important!

Anyhow, it’s been a minute since I have been able to share a workout with you, but I finally got it together enough to type one up and I wanted to share today. Please see movement notes under the workout.

1. Single arm row + lunge tap back: Start in a high squat position, feet hip distance apart. Weight starts on the side that will be tapping back first. Tap foot to a lunge position, perform one single arm row when you return foot to a high squat position.  Perform on one side, then on the other side

2. Single arm fly + side lunge tap:  Maintaining the high squat position, with a bit of a hinge forward originating from the hips, tap one foot out to a side lunge position, while completing a single arm fly on the same side.  Perform on one side, then on the other side

3. Bicep curl + knee raise: Complete single arm bicep curl while raising the knee on the same side. Perform on one side, then on the other side

4. Toe-reach crunches:  Laying on back, extend legs straight in the air (a bend to the knees is ok), flex toes and crunch up, reaching towards your toes and bringing the shoulders away from the ground.

5. Toe tap downs: Lay on back and place hands under hips for support, left legs to a table top (bent knee) position.  Moving from the hip, tap foot down and up, alternating sides.

6. Side to side taps: Laying on back, bend knees and bring feet close to your bottom.  Elevate the head and shoulders off the ground and crunch from side to side, reaching for your heels.

Bonus circuit: For the squat to lunge backs, start in a squat position ( this can be a higher squat) and lunge back with a straight leg (slight bend to the knee to avoid locking), alternating sides.

For the plank shoulder taps: holding a plank position, tap the opposite shoulder with your hand, alternating sides. Work on keeping the body from rocking.

One day soon, I hope to be able to share images to help explain as well. As always, listen to your body and consult with your doctor if you have any questions or are new to exercise.

Hope you have a great day!

Advertisements

24 thoughts on “Tap It Out Workout

  1. This is a great workout to do quickly and at home to really burn some calories and gain lean muscle. Great workout!

  2. I love that this one can be done anywhere and focuses on quick sets to get that workout in. I can definitely add this into my line up and insert some extra variety.

Leave a Reply