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Luck of the fit: A St. Patrick’s Day workout for women to energize and celebrate

As St. Patrick’s Day approaches, it’s the perfect time to embrace the spirit of the Irish and add a touch of green to your fitness routine with a fresh workout. 

Whether you’re looking to kickstart a healthy lifestyle or just want to spice up your workout routine, this one-hour St. Patrick’s Day workout for women is designed to make you break a sweat while having fun. 

Especially if you’re likely to enjoy a traditional Irish meal of corned beef and cabbage, consider this: Corned beef contains about 285 calories for a four-ounce portion and is packed with 1,286 milligrams of sodium per serving, which is more than half of the sodium you’re supposed to have all day. And that’s just the corned beef, not all of the sides. No better reason to incorporate extra movement into your St. Patrick’s Day holiday!

So, put on your favorite green workout gear, grab a water bottle, and let’s get lucky with fitness!

Warm-up (10 minutes)

Irish Jig Cardio

Start your workout with a lively warm-up inspired by the traditional Irish jig. Play some energetic Celtic tunes and let the rhythm guide your movements. 

Incorporate light jogging, high knees, quick footwork, and light hops to get your heart rate up and your body ready for the challenges ahead. Continue for 5 to 6 minutes.

Lucky Lunges & Pot of Gold Arm Circles

Engage your leg muscles with lucky lunges. Take alternating lunges across the room, reaching your hands toward the ceiling with each step.

Stand with your feet shoulder-width apart and extend your arms to the sides. Make small circles with your arms, gradually increasing the size. This warms up your shoulders and arms.

Alternate between these two exercises, one minute at a time, for the remainder of your 10-minute warm-up.

Main workout (40 minutes)

Shamrock Shredder Circuit (repeat 3 to 5 times)

  • 20 Jumping Jacks
  • 15 High Knees (2=1)
  • 20 Mountain Climbers (2=1)
  • 10 Burpees

   Rest for 1 minute between each circuit to catch your breath and stay hydrated.

Cardio blast: Leprechaun’s Leap (15 minutes)

Channel the mischievous spirit of leprechauns with a cardio blast that combines agility and endurance. 

Set up markers for a dynamic circuit of high knees, lateral shuffles, and jumping jacks. 

Perform each exercise for one minute, then move to the next without rest. 

Repeat the circuit three times for a total of 15 minutes of heart-pounding cardio.

Strength and sculpt: Celtic Circuit (repeat 3 to 5 times)

  • 20 Leprechaun Leg Lifts: Lie on your back and lift your legs straight up, lowering them slowly without touching the ground. This targets your lower abs and helps tone your core.
  • Rainbow Plank Challenge: Hold a plank position for one minute. As you hold, lift one arm and the opposite leg, alternating sides. This exercise strengthens your core, shoulders, and back.
  • 20 Paddy Power Squats: Perform squats while imagining you’re gathering pots of gold. Keep your back straight, chest up, and lower your body as if sitting in an invisible chair.

Irish Jig Jump Ropes (5 minutes)

Grab a jump rope and mimic the Irish jig footwork. Challenge yourself with variations like double unders or high knees while jumping.

Perform for 5 minutes to keep the heart rate elevated.

Cool down and stretch (10 minutes)

Four-Leaf Clover Stretch

Sit on the floor with your legs crossed, and gently reach for each foot, stretching your back and hamstrings.

Lucky Shoulder Stretch

Extend one arm across your chest, using the opposite hand to gently pull it towards you. Switch sides to stretch both shoulders.

Pot of Gold Reach

Stand with feet hip-width apart and slowly bend forward, reaching towards the ground. Allow your body to hang loose for a full-body stretch.

In conclusion

Celebrate St. Patrick’s Day with a burst of energy and a hint of green in your workout routine. 

This one-hour St. Patrick’s Day workout is not only effective but also a fun way to embrace the festive spirit while keeping fit. 

So, put on your green gear, break a sweat, and let the endorphins make you feel as lucky as a four-leaf clover! Cheers to a healthier, happier you!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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