Day 2 Bustle's 7-Day Workout Challenge

Thanks for joining our 7 day workout challenge! We are so grateful to Crossfit Mudtown for partnering with us. The coaches at Crossfit Mudtown have worked with us to give you a FREE week of workouts that you can do at home. For our brides out there, these workouts are specifically designed with you and your wedding goals in mind, but they’re great for anyone on any fitness level! You won’t need any equipment for these workouts; just come as you are and get ready to feel great!

For video descriptions of each workout, click the hyperlinked text.

Day 2:

Warm up:

3 rounds not for time:

30 second high plank

20 flutter kicks (right/left = 1 rep)

10 glute bridges

5 jump squats

Workout:

20 minutes

Minute 1 - 12 glute bridges

Minute 2 - 30 mountain climbers

Minute 3 - 6 burpees

Minute 4 - 10 straight leg raises

Minute 5 - 10 jump squats

Description:

You will complete the number of reps each minute and if you have any time remaining, rest until the next minute/movement. If you are unable to complete the set number of reps in the minute, then decrease reps (e.g. If 30 mountain climbers is too many for you to complete in a minute, decrease reps to 20). 

You will perform each movement 4 times over the course of this 20 minute workout. Your goal should be to complete quality reps from start to finish. What this means: 

  • On your glute bridges, be sure not to arch your back - instead focus on keeping your core tight, pushing through your heels and squeezing your butt at the top of the movement (when your hips are in the air).

  • Mountain climbers are going to drive your heart rate up, so break your 30 reps into 2-3 sets if needed. Try to drive your knee all the way up to your elbow on every rep.

  • Get through your burpees as fast as possible and you should have a good chunk of time left in the minute to rest!

  • On your straight leg raises, do your best to keep your back flat on the ground as you lift your straight legs up off the ground. Bonus points if you keep your heels off the ground between reps! 

  • On your jump squats, try to get as high off the ground as possible each jump! Focus more on exploding up off the ground, than on how fast you can get the 10 reps done.