A couple weeks ago we were lucky enough to hang with our good #fitfluential pal, Kodjo from Kodjo Workout on his roof top. Ooo la la is right! But we didn’t just drink fine wine and eat a delicious and healthy meal (cooked by his wonderful girlfriend), we got down to business. We hammered out this total body routine for you all!
Because we’re tired of seeing STRONG women do “girl push-ups” we decided to set the record straight in this workout. Ladies don’t let the men fool you, you are just as capable of doing the same workouts as them, you just may need to work a little harder. And might we add, there are plenty of men out there doing “girl push-ups” too, which is ok. Neither way is right or wrong. The important thing to remember as you move forward in your workouts is to make sure you’re challenging yourself. Don’t conform to any norm. If you can do a pull-up by all means do a pull-up. If you can’t do one yet push yourself until you can. We are in this together to get you stronger, fitter, leaner.
In this particular routine the three of us have teamed up to bring to you three versions of this workout [beginner, intermediate and advanced] so that you can all join in. I (being the female of the group) am doing the advanced version to motivate you ladies to get strong and for the men to push themselves to the same level. Ladies if I can do it so can you with good practice, practice practice! Ok here we go…
For the complete break-down of this routine visit Kodjo’s page.
The Workout Break-down
1. Modified Plank
ADVANCED : Lifting both elbows simultaneously from the plank position to a straight arm plank position
INTERMEDIATE: Lift one elbow up at a time from the plank position
BEGINNER: Follow the intermediate version with your knees resting on the floor
2. Tricep Dips with Toe Touch
ADVANCED: Tricep dips from crab position. Tap butt to the floor as you bend arms and as you lift back to the top lift leg alternating opposite arm reach
INTERMEDIATE:Tricep dip and perform opposite arm to leg toe touch with butt resting on ground
BEGINNER: Skip the tricep dip and go right into the opposite arm to leg toe touch with butt resting on the ground the entire time
3. Dreya Roll
ADVANCED: Roll-ups to a standing position keeping your arms off the ground the entire time
INTERMEDIATE: Roll with no arms and push-off slightly with hands on the way up to a stand
BEGINNER: Avoid the roll and push-off with hands on the way up to a stand
Putting it all together
Peform each exercise in the circuit for 30-60 seconds. Rest only after you’ve completed the entire set of 3 exercises. Than you may recover for 30 seconds and repeat the entire circuit 5-10x in total!
What am I’m wearing
I have on my awesome NEW tee from Oiselle. “Go Hard Take Chances” serves as my motivation in life. This goes for everything in life not just exercise. If you want to improve on yesterday you have to be willing to work harder than you ever thought imaginable and take risks. Success is no easy feat or everyone would have reached their goals already. Stop by Oiselle and pick up more inspirational quotes!
September fitness challenge continues
How are you doing with this challenge? What has been your favorite day so far?
If this is your first time hearing about this challenge not to worry because we’re not even half-way through the month yet! We encourage you to click over and get your printable monthly calender today so that you can follow along with us all month long and link-up your other challenges you’re doing this month!
What was on the agenda for today- Make It Yourself Wednesday?
We featured a do it yourself recipe for hummus. All you need are the following ingredients:
-sweet peppers (optional)
blend it all together and serve!
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Total body workout with @kodjoworkout and @longlivefit featuring 3 new moves done 3 different ways! http://tinyurl.com/9gpdcxe #fitfluential