The Derby Diva Workout: Part 2

Story by Jeff Howard

Photos taken by Jillian Clark at The George on Seminary Woods Place

Last week, I introduced you to the Derby Divas Workout that was created by Jill Woods and inspired by the Derby Divas event, which will take place at Rodes For Him For Her on April 19. This week, I’m bringing you the second and final part of that workout to get your body Derby ready.

Remember, this regimen combines both weight resistance and cardio training and goes back and forth between the two. For this workout, all you need is a mat or towel, hand weights, a timer and water.

Weighted Squat Jacks

Repeat for 30 seconds

Starting with your feet together, bend at the knees into a squat then jump outward. Reach with your hands overhead and then resume your original position with feet back together. For a modification, move your arms to do a traditional jumping Jack.

Renegade Rows with a Push-Up

15 reps x 3

Starting on all fours, extend your leg into a plank position. Keep a hand weight in each hand or beside your hands. Lower the body to the floor. Then, when bringing the body upwards, bring one elbow out to the side in a rowing movement. Lower the body back down to the floor, and repeat on the other side. For a modification, do this with your knees on the floor.

Squat Jumps

Repeat for 30 seconds

Starting with your feet hip-width apart, lower your body so your elbows connect with your quads. Imagine you’re sitting back into a chair. Pushing up from the ground, raise your hands over your head, push them downward as you jump and then bring the body back to starting position. For a modification, start with your elbows on your quads, push up and reach for the sky with your arms but don’t do the jumping.

Close Grip Tricep Push-Up

15 reps x 3

Starting on all fours, make a diamond with your hands as shown in the photo. Lower your body to the floor to where you feel comfortable, then push the body back up. For a modification, do this with your knees on the floor.

Speed Skater

Repeat for 30 seconds

Starting with your feet hip-width apart, leap laterally to one side, allowing the the other leg to cross behind you without touching the floor. Leap to the other side, letting the opposite leg cross behind and repeat. For a modification, step to the side – crossing the other leg behind to touch the floor and alternate.

Weighted Russian Twist

15 reps x 3

Start in the seated position with your chest elevated, placing the weight toward your chest. Start by facing forward, then face to your right, face the front and then to the left. For a progression, lift your feet off of the floor and do the same movements. Be sure to protect your lower back by elevating your chest up towards the sky.

*Before you start any diet or exercise program, always consult with your doctor.

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Here it is!