Sweat It Out With Sara Haley Challenge: Day 3
On Monday we announced that we were doing an awesome and totally free 7-day challenge with Sara Haley. And today is Day 3! So, let’s get sweaty … together!
Reminders:
- Most of the exercises are body weight only, however, you will need free weights for a few of them. I suggest 8 to 12 pounds, depending on the exercise.
- You do each exercise for 30 seconds, rest for 15 seconds and then repeat. That means you are doing each exercise twice. On Day 1, you begin with four exercises because the first two are warm-up exercises. Each day after, two exercises are added, one with a cardio element and the other conditioning. This means that on Day 1 you will be working out for 6 minutes and by Day 7, your workout will be 30 minutes. If my math seems off it’s because on Day 3 you have an exercise that needs to be done on both legs individually. I’ve included descriptions and pictures for each exercise, as well as modifications (M) for a few of them. Please use these if you are pregnant, injured or the exercise doesn’t feel quite right to you.
- You can do this challenge on its own or you can do it in addition to your other workouts.
Day 3 of the Sweat It Out With Sara Haley Challenge
Remember to begin with the four exercises from Monday, plus two more from yesterday (see them here and here in detail):
- Roll Down ’N Lunge (for a warm-up)
- Roll Down ’N Press (for a warm-up)
- In-Out Squats
- Squat-Pulse-Reach
- Hacky-Sack Runs
- Rock ‘N Row
I hope you are feeling the burn. Get ready to take your curtsey lunges to a whole new level — literally.
Curtsey Down: If curtsey lunges are new to you, begin with your feet parallel and your hips straight forward.
Lunge one leg back but instead of straight behind you, cross it behind your supporting leg. This version of the curtsey is unique because instead of putting the ball of your foot down, you are going to slide the outside of your foot on the floor to literally almost sit on the ground. Then slowly make your way up. Step out to the side and repeat on there other leg. Keep alternating for the 30 seconds. This is some serious core training as well, so please don’t get frustrated if you can’t go down all the way, or if you do and get stuck, just use your hands to push yourself back up. Remember your goal is to get stronger during this challenge, and this is the way to do it. Repeat for 30 seconds, rest for 15 seconds and repeat.
(M): Do not lower all the way to the floor.
Curtsey Up: This is essentially the cardio version of Curtsey Down.
Step to one side and cross back. Step to the other side and cross back (Pic 1). When you’re ready, push off the ground so you are leaping from one side to the other (Pic 2). Repeat for 30 seconds, rest for 15 seconds and repeat.
Any guesses for what we’ll do tomorrow? Be sure to sign up for more of my free challenges here. —Sara Haley