When it comes to training, oftentimes we forget to include lateral (or side-to-side) movements. From lunges and squats to push-ups and dips, we pack in plenty of front-to-back and up-and-down movements into our exercise pursuits, but are lacking when it comes to lateral movements. Which is odd, considering in real life we move in multiple directions.
That’s why throughout this challenge we’ve tried to make sure that we’ve included this crucial movement pattern. You may have noticed them in exercises such as jumping jacks, skaters, and lateral lunges, which you’ll find in this week’s circuit. Here’s why: Moving laterally helps you hit some of those smaller, stabilizing muscles on the outside of your legs, which can help you prevent injury.
The strength workout below is for Day 20. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Instructions
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: EMOM
Do each move below in order for the indicated number of reps as fast as you can. If you finish in less than 60 seconds, rest. At the start of the next minute, start again. Repeat in this way for four minutes.
- Squat Pulse
- Russian Twist
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Katie Thompson1 Crab Toe Touch
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Sit on the floor with your knees bent, feet flat on the floor and together. Place your hands behind you, with your fingers facing your body.
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Lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
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Lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s one rep.
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Continue alternating sides.
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Katie Thompson2 Bird-Dog Crunch (each side)
Note: Perform this move on your right side for your selected time interval, then switch to your left side and repeat.
Bird-dog crunch (right side)
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Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
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Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
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Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
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Reverse the movement and extend your arm and leg back out.
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Continue this movement for a set amount of time.
Bird-dog crunch (left side)
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Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
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Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
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Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
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Reverse the movement and extend your arm and leg back out.
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Continue this movement for a set amount of time.
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Katie Thompson3 Lateral Lunge (each side)
Note: Perform this move on your right side for your selected time interval, then switch to your left side and repeat.
Lateral Lunge (right side)
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Stand with your feet together and your hands on your hips. This is the starting position.
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Take a big step (about two feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
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Pause for a second, and then push off your right leg to return to the starting position. That’s one rep; repeat.
Lateral Lunge (left side)
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Stand with your feet together and your hands on your hips. This is the starting position.
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Take a big step (about two feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
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Pause for a second, and then push off your right leg to return to the starting position. That’s one rep; repeat.
BONUS: EMOM
Do each move below in order for the indicated number of reps as fast as you can. If you finish in less than 60 seconds, rest. At the start of the next minute, start again. Repeat in this way for four minutes.
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Katie Thompson4 Bonus Move 1: Squat Pulse (20 reps)
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Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and dropping until your thighs are parallel to the floor.
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From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time.
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Katie Thompson5 Bonus Move 2: Russian Twist (20 reps)
Note: One side equals one rep. You can also hold one dumbbell in your hand, as shown (optional).
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Sit with your knees bent out in front of you, feet flexed and heels on the floor.
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Hold your arms in front of you, and rock your torso back until you feel your abs fire and are resting on your sit bones.
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Keeping your abs engaged, twist your torso from right to left.
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