Workout of the Day With Be Gauntlet Fit

The Kentucky Gent with Be Gauntlet Fit for Workout of the Day

I’ve been feeling a bit under the weather this week, so didn’t get to make it the gym to train with these two this week, but they were kind enough to supply a workout of the day for all my readers anyways! 

Jumping Jacks: 50 x 3

Step 1: Stand with feet together, knees slightly bent, and arms to sides.

Step 2: Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.

Rest for one minute

Burpees: 20 x 3

Step 1: Start standing, bend your knees and bring your hands to the floor just in front of your feet.

Step 2: Walk your hands out into a plank position, then walk yourself back to a low squat and stand up. This complete one rep.

Step 3: Do 15 reps for a set.

Rest for one minute

Sit Ups: 20 x 3

Step 1: Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Step 2: Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.

Step 3: Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.

Step 4: Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

Rest for one minute

Plank: 1 minute x 3

Step 1: Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

Step 2: Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Rest for one minute

Push Ups: Max x 3

Step 1: Lie on the floor face down and place your hands shoulder width apart. Make sure that you are holding your torso up at arms’ length.

Step 2: Lower yourself until your chest almost touches the floor as you inhale.

Step 3: Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

Step 4: After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Rest for one minute

Jump Squats: 20 x 3

Step 1: Cross your arms over your chest.

Step 2: With your head up and your back straight, position your feet at shoulder width.

Step 3: Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.

Step 4: Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.

Step 5: When you touch the floor again, immediately squat down and jump again.

Rest for one minute

See you next Wednesday!

Sweaty and Stylishly Yours,

Josh Johnson

The Kentucky Gent