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Home » Fitness » Workout Wednesday: Around the World

Workout Wednesday: Around the World

By: Liz  /  Published: October 13, 2015  /  Updated: October 30, 2016  /   Leave a comment

This post may contain affiliate links, which means we may receive a commission if you click a link and purchase something we have recommended. Please see our disclosure policy for details. Thank you for your support! 

Today’s full body Workout Wednesday is called Around the World because it moves from standing exercises (hi) all the way to lying exercises (low). All the changing of levels will get your heart rate up, and since there’s no gear needed, you can do it just about anywhere.

 

Workout Wednesday Around the World

For this Around the World full body workout, you will be alternating between hi, mid, and low levels:

Hi = 5 reps
Mid = 20 reps
Low = 10 reps
Just remember: 5, 20, 10.

There are 6 exercises in total, and to complete this workout, you need to do 5 rounds!

Exercise 1: Lunge kick x 5 reps each leg (hi)Lunge kick

  • Lunge backward with right leg
  • Bring right leg forward with thigh parallel to ground
  • Kick right leg straight forward, as high as possible. This is all one rep.
  • Repeat above steps with left leg.

Exercise 2: Down dog presses x 20 (mid)

WW5 Down dog presses

  • Get in a downward dog position, then bend your knees until they hover an inch or so above the ground
  • Return to downward dog, pressing the glutes back and up

Exercise 3: Reptile pushups x 10 (low)

Reptile pushup

  • Do a pushup while bringing your right knee to your right elbow, then return to plank.
  • Repeat with left knee to left elbow. Each pushup is one rep.

Exercise 4: In ‘n’ out squat jump x 5 (hi)

In n out squat jump

  • From standing, jump to a wide squat position
  • From the wide squat, jump your feet together and squat again.
  • Each in + out is one rep.

Exercise 5: Bridge booty lift x 20 (mid)

WW5 Bridge booty lifts

  • Get on your back with knees bent
  • Lift your hips up as high as you can while keeping your shoulders on the ground – SQUEEZE the glutes

Exercise 6: Quadruple crunch x 10 (low)

Quadruple crunch

  • Lift your head and shoulders off the ground by tightening your abs
  • Crunch:
    • Arms parallel to the ground
    • Arms at knee level
    • Arms through your knees
    • Arms to the ceiling

Remember, you’re not done yet! Complete this sequence of six exercises FIVE times through!


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About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

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Hey there, i’m Liz!

I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

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