Get Fit at Home with Mitten Fitness!

Table of Contents

1. Introduction
2. Warm-Up
   1. Single Leg Upward Dog to Standing
   2. Tempo Push-Ups
   3. Plank Waves
   4. Overhead Good Mornings
3. Strength
   1. Tabata Up Downs
   2. Tabata Glute Bridges
   3. Tabata Reverse Planks
   4. Tabata Superman Dynamics
4. Conditioning
   1. Russian Kettlebell Swings
   2. V-Ups
   3. Burpees
5. Cool Down
   1. Lizard Pose
   2. World's Greatest Stretch

Warm Up

The warm-up for today's workout consists of four movements. It is important to properly warm up your body before engaging in any physical activity to prevent injury and optimize performance. This warm-up will activate your muscles and increase your heart rate to prepare you for the workout ahead.

1. Single Leg Upward Dog to Standing: This movement targets the posterior chain and helps to improve flexibility and mobility. Start by standing on one leg and dropping into a plank position. Lower your hips to the ground while keeping your quad off the ground, then stand back up on one leg. Perform three reps on each side.

2. Tempo Push-Ups: These push-ups focus on controlled lowering and explosive pushing. Get into a push-up position and lower yourself down for three seconds, then push back up for three seconds. If you're unable to do strict push-ups, you can modify them by performing them from your knees. Do three reps.

3. Plank Waves: This movement is a great shoulder warm-up. Get into a plank position with your feet stacked together. Transition into a side plank and perform a big shoulder circle wave. Alternate between the two sides for three reps each.

4. Overhead Good Mornings: This exercise targets the glutes and hamstrings. Stand with your feet hip-width apart and your hands overhead. Hinge at the hips, pushing your butt back while keeping your midline stable. Feel the stretch in your hamstrings and glutes, then come back up. Do three reps.

Strength

The strength portion of today's workout is a tabata series. Tabata training is a high-intensity interval training method that consists of 20 seconds of work followed by 10 seconds of rest. This series will target different muscle groups and help improve overall strength and endurance.

1. Tabata Up Downs: Start in a standing position. Squat down and place your hands on the ground. Kick your feet back and get into a plank position. From there, jump your feet back in and stand up. Repeat this movement for eight tabata rounds, 20 seconds on and 10 seconds off.

2. Tabata Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat for six tabata rounds, 20 seconds on and 10 seconds off.

3. Tabata Reverse Planks: Sit on the ground with your legs extended in front of you and your hands planted firmly on the ground, shoulder-width apart behind you. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 20 seconds, then rest for 10 seconds. Repeat for four tabata rounds.

4. Tabata Superman Dynamics: Lie on your stomach with your arms extended in front of you and your legs straight. Squeeze your glutes and lift your arms and legs off the ground simultaneously. Lower them back down and repeat for 20 seconds. Rest for 10 seconds and repeat for two tabata rounds.

Conditioning

The conditioning portion of today's workout is an AMRAP (As Many Rounds As Possible) for 15 minutes. It consists of three movements that will challenge your cardiovascular endurance and muscular strength.

1. Russian Kettlebell Swings: Hold a kettlebell with both hands and stand with your feet shoulder-width apart. Hike the kettlebell back between your legs, then forcefully thrust your hips forward, swinging the kettlebell up to eye level. Complete 15 reps.

2. V-Ups: Lie on your back with your legs extended and arms extended overhead. Simultaneously raise your legs and upper body, reaching your hands toward your toes. Lower back down and repeat for 12 reps.

3. Burpees: Start in a standing position. Drop down into a plank position, perform a push-up, then jump your feet back in and explode up into a jump. Complete 9 reps.

Perform as many rounds as possible of the above three movements for 15 minutes. Focus on maintaining proper form and technique throughout the workout.

Cool Down

The cool down is an important part of any workout routine as it helps your body transition from intense exercise to a state of rest and recovery. It also aids in reducing muscle soreness and preventing injury. Today's cool down consists of two stretches.

1. Lizard Pose: Begin in a low lunge position with your right foot forward. Place your left hand on the ground and reach back with your right hand to grab your left foot. Ease forward, stretching the hip flexor and quad. Hold this position for 30 seconds, then switch sides and repeat.

2. World's Greatest Stretch: Start in a plank position and bring your right foot to the outside of your right hand. Lift your right hand off the ground and try to bring your right elbow to the ground. Hold for 30 seconds, then transition into a pigeon pose by bringing your right leg under your body and lowering yourself onto your elbows. Hold for 30 seconds. To stretch the hamstring, extend your right leg and reach for your toe, holding for 30 seconds. Finally, move into a hip flexor stretch by bringing your hands overhead and pushing them towards the ceiling. Hold for 30 seconds. Repeat the same sequence on the opposite side.

Perform these stretches with proper form and focus on deep breathing and relaxation. Take your time and allow your body to recover.

FAQ

Q: How long should I perform each stretch during the cool down? A: Each stretch should be held for approximately 30 seconds to allow for sufficient muscle relaxation and flexibility improvement.

Q: Can I modify the conditioning workout if I don't have kettlebells? A: Yes, if you don't have kettlebells, you can use dumbbells or any other weighted object that you have available. The key is to focus on the movement and target the same muscle groups.

Q: Is it necessary to do the warm-up before starting the workout? A: Yes, warming up is crucial to prepare your body for exercise. It helps increase blood flow, raise body temperature, and activate the muscles you will be using during the workout.

Q: What is the purpose of the strength portion of the workout? A: The strength portion is designed to increase your overall strength and muscle endurance. Tabata intervals are an effective way to challenge your muscles and push yourself to your limits.

Q: Can I perform the cool down stretches dynamically? A: Yes, you have the option to perform the cool down stretches dynamically by incorporating movement during each stretch. This can help improve flexibility and mobility.