About Me

My photo

I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.
Loading...

Sunday, 20 November 2011

The 22-minute Movember Workout!

Pin It This workout is dedicated to Movember and it's goal of raising prostate cancer awareness. All the exercises were inspired by famous moustaches!

I didn't want to show you my ACTUAL moustache. That's for when we know each other much better.

Each station will consist of 2 moves. You will alternate between both moves 4 times, and then move to the next station (so, in total, you are doing each move 4 times).


1. The Handlebar (20 seconds ON, 10 seconds OFF, alternate between both exercises x4 each)

Unfortunately, this is my husband and his handlebar. You can blame him for the following handlebar torture. 

a) The "Handlebar" Chin Up
The Equalizer bar here represents the handlebar! Overhand or Underhand grip, start with a 90 degree bend in your knee and your back parallel to the floor. Lift as high as you can off the floor. *This can also be done on a squat rack at the gym- place the squat rack bar on a low setting and move your body underneath the rack!



b) The "Handlebar" Push Up

Hands slightly wider than shoulderwidth apart, bend your elbows to a 90 degree angle (think of that handlebar 'stache!). Keep your back and belly strong as you push yourself up. Can be done on the knees if your upper body is straight- keep your belly and thighs off the ground.



2. The Super Mario Brothers (20 seconds ON, 10 seconds OFF, alternate between both exercises x4 each)
Source
Look at these bad boys and their staches. They're hardcore and they have a twist- just like these exercises!

a) The Russian Twist
2 options: Feet on the ground or lifted up in the air (highest option: back and legs are straight). Keeping your back straight (chest lifted), twist to one side and place elbow down on the ground. Repeat other side.



b) Jump Twists
Start in a standing position. Jump straight up in the air, land in a squat and twist to touch your right ankle/toes with both hands. Return to centre, jump straight up again and squat down, touching your left ankle/toes.



3. The Magnum P.I. (20 seconds ON, 10 seconds OFF, alternating between both exercises x4 each).

Source
Tom Selleck, you hunk you.These exercises are long, lean, and wide. Just how I like it.

a) Wide Burpees
Keeping your feet wider than shoulder width apart, jump as high as you can into the air. Squat down, and jump back into a plank with your feet wide. Jump your feet back to the outside of your hands, and back to jump. WOOOO!!! You'll hate me today but you'll thank me tomorrow when your butt looks like J Lo's.



b) Side Squats
2 options: Jumping or Stepping, move your right foot out to the side as wide as you can. Squat. Jump or step back to centre, and repeat on the left side.



4. The Charlie Chaplin (20 seconds ON, 10 seconds OFF, alternating between both exercises x4 each).

Source
These exercises will be short, compact and sweet, people!
a) 4 Mountain Climbers + 4 Count Plank Hold
Complete 4 mountain climbers and then hold a plank on the hands for 4 counts. Repeat.


b) Shuffles
Quick, fast, powerful movement mimicking a cross country ski.



After you have completed the 4 stations (this should take you about 20 minutes), complete the following moustache-inspired exercises (your body is the nose and your feet are the stache!)

You will do 10 pendulum swings and move directly into 10 jumping planks. NO REST in between- you're doing this 5 times switching between the two exercises! I've shown you two angles: front and side, just like a good 'stache. This is to finish your 20 minute workout with a final 1-2 minute killer core blaster! DO IT!



The Movember Workout in 22 minutes. You're welcome.