VGK Pause Workout: Day 5

Today starts a new format of workouts. This week we will alternate days of lower body and upper body exercises. However, each day will still feature ab work.

Remember to begin your workout with a 3-5 minute warm-up (walk, run, bike, ladder drills, etc.). When you finish the exercises below, stretch or do a short yoga sequence.


Do all exercises 10 times each (each leg/side). Do the whole circuit 2-3 times.

Sumo Squats

This is the same as a regular squat, except your legs are wider and your toes point outward. The picture below shows calf raises at the end of the squat, this is optional. You may keep your feet flat on the ground for the squats, and then do calf raises as a separate exercise if you choose.

Calf Raises

Simply stand tall and raise up on to the balls of your feet. Feel free to hold on to something, like a countertop, for balance. Hold for 1-2 seconds before lowering back down. Repeat 10 times.

Lying Oblique Twists

Laying flat on your back, bend your knees and raise your legs above your waist. With your arms out to the side for balance, twist your waist to bring your legs to one side of your body. Before they touch the ground, twist the other direction to bring your legs to the opposite side of your body. Keep twisting back and forth with your legs held in the bent, raised position. Keep your upper back flat as you do this, and focus on your Obliques.

Donkey Kicks

Get on all fours. With your knees bent at 90 degrees, tighten your glutes to raise one leg behind you, toward the ceiling. Imagine you are going to push the ceiling with the sole of your foot. Then lower back down and repeat. After you have raised one leg 10 times, switch and do the other leg.

**Option: Add an exercise band to your thighs for added resistance.

Legs In and Out

Lay flat on your back. Raise your legs off the ground, bend them toward your chest, and then push them out straight again. This is an ab workout. Do the exercise slowly for more control and strength.

Note that the lower your keep your legs when they are pointed straight, the harder the exercise is.

Single Leg Glute Bridges

Lay flat on your back with your arms by your side and your knees bent. Straighten one leg out, off the ground. Then squeeze your glutes and abs, and raise your butt off the floor until you have made a straight line from your shoulders to your knees. Then lower back down and repeat. Do each side 10 times.

Mountain Climbers

This exercise is optional.

Get into a plank position, with your arms straight. Alternately bend each knee towards your chest. It’s like doing high knees, but with your hands on the ground. This is usually a fast exercise. Do 10 on each side.