Seaweed water workout

Welcome back to #mobilitymonday! Please stick around after the workout and try this week's #mobilitychallenge with me

Today I'm using a set of dumbbells, my jump rope, and a mat

If you don't have dumbbells, you can use a couple of water bottles or shampoo bottles filled with some sort of weight

If you don't have a jump rope, you can substitute with any other kind of cardio exercise while I'm jumping rope. You may also just eliminate the jump rope sections if you prefer

If you don't have an exercise mat or a yoga mat, a towel may suffice and if you're working out on a carpeted floor or on grass, you may not need anything at all

Here's what we're doing today:
Cardio

Part 1: 25-minute AMRAP
1. Pushup on the dumbbell + 2x curtsey lunge w/halo (5 reps)
2. Reverse-grip bent-over row + bicep curl + Ahhhnold press (5 reps)
3. Espressos (5 reps)
4. Dead lift + upright row + 2x reverse lunge w/hammer curl (5 reps)
5. Plie goblet squats (5 reps)

Set your timer to count down 25 minutes. Complete as many rounds as possible of the circuit with good form before your 25 minutes is up

Cardio

Part 2: Ab finisher (weights optional)
1. Weighted situp + tricep overhead press (25 reps)
2. Weighted jackknives (25 reps)
3. Weighted toe touches (25 reps)
4. Weighted leg raises (25 reps)
5. Russian twists (double-counted) (25 reps)

Complete 2 rounds for time

Cardio

For my cardio sections, I was doing 2 sets of 250 with my jump rope but +/- 5 minutes or so of any kind of moderate-paced cardio you want to do will work

If you prefer, you may opt to eliminate the cardio sections entirely. And if you're pressed for time, you don't have to do both parts of the workout. Part 1 absolutely works as a standalone, full-body workout and Part 2 will also work as a standalone workout if you just want to focus on abs today. You really can mix and match the sections however you want

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My jump rope: https://doubleunderwonder.com/product...
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Timestamps:
00:00 Intro
00:40 Workout tutorial
43:52 Workout
49:58 Part 1
1:23:36 Part 2
1:57:04 Bonus set of jump rope & bonus burpee
1:59:56 Cool down
2:06:54 Mobility challenge
2:15:12 Outro

Notes:
• I just kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, you can do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine. The only important thing is that we are counting revolutions of the jump rope

• 1 rep of jump rope = 1 revolution of the rope. So a set of 250 = 250 revolutions of the jump rope

• If sets of 250 are too difficult, do sets of 100 or 50 or whatever works for you

• If you don't have a jump rope, you can pantomime jumping rope or you can just jog in place or do high knees or jumping jacks or mountain climbers or any other cardio exercise you want while I'm jumping rope. Or you could do +/- 5 minutes or so of moderate-paced cardio on the exercise bike or the treadmill for example. I provided several more suggestions in the video, so please watch the tutorial to see those

• My dumbbells weigh 10 lbs apiece which is a good weight for me, but you may need to use something lighter or heavier depending on your strength, your level of fitness, what you have available to you, and how hard you want to push yourself today, so please consider all of those factors when choosing your weights and make the decision that is best for you

• If you don't have a dumbbells, you can just fill a couple of water bottles or shampoo bottles with either water or something like uncooked rice or dried beans or lentils, kitty litter or powdered laundry detergent for example

• I am using hex dumbbells. If your dumbbells are rounded on the ends or if you are using household items for weight, I would prefer that you modify the 2 pushup exercises so that you always have at least one hand flat on the floor or the ground and I demonstrated how to do this in the video, so please watch the tutorial to see those modifications

• If anything is unclear with the format, if you have questions about how to do these exercises with the proper form, if you need help beginner modifications, please just ask. It is extremely important that you understand how to do the exercises correctly before you begin the workout.. It is also very important to me that all of my workouts are always accessible to anyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help

• Please go at your own pace and mind your form. Work to your own level, do not push your body into doing anything that it is not ready to do, take rest breaks where you need to, modify the exercises as needed, and don't sacrifice your form for speed

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