Body weight squats and lunges...
O.K. This is fun, have a water bottle close by and get ready to count!
1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps
2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps
3. Squat jump: begin with your feet together, your knees bent into a squat and your hands at the back of your head; jump your feet (parallel) out and back together, repeat X 10 reps
4. Side leg lift: take a wide stance, your feet just wider than your hips and parallel, squat and as you straighten up, lift your bent right leg up to the side, lower into a squat and repeat X 10 reps and switch legs
5. Lunge jump: step your right leg back into a wide lunge, jump up and switch legs, repeat X 10 reps per leg, 20 jump lunges total
8. Single leg squat: root yourself on your right leg, lifting your left foot of the ground or propping the toe of your left foot behind you as a balance; single leg squat on your right leg X 10 reps and switch to your left leg
9. "Monkey" Lunge: step your right leg back into a wide lunge with your arms extended overhead, bend your right(extended) knee down toward the ground and straighten, repeat, maintaining the bend of your left knee throughout X 10 reps, step your right foot to your left and switch legs
10. Shake your legs out and grab your water bottle. You just did over 100 squats and lunges! Fun!
Wednesday, June 16, 2010
Sunday, June 13, 2010
All Over Blaster!
My lovely friend Gerda first introduced me to these absolutely fabulous treats; Dolphin Push-ups!
Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.
Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to rest.
This will target your core, arms and legs!
Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.
Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to rest.
This will target your core, arms and legs!
Wednesday, June 9, 2010
My Sore Muscles...
The last couple weeks I have been feeling pretty run down and my weight training has taken a back burner.
Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each
Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge
Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.
Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.
I followed it up with stretching and water!
Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each
Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge
Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.
Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.
I followed it up with stretching and water!
Monday, June 7, 2010
Slow Down #3...Lay Down!
This post was in my head for last week as the 3rd installment of the importance of slowing down and then I got sidelined by one of the worst colds in my personal history. Losing out to a cold for the better part of a week and still feeling the tail ends of it is inspiration to wrap up with a trio of suggestions for optimal health and wellness!
This one is simple! Lie down and take a nap. You don’t have time you say; at least that is what I always say, but research shows that people who nap actually perform better in test taking situations, are more focused and therefore more productive.
Getting enough rest is one of the most important aspects of optimal health and most of us don’t get it. I am not advocating a 2 hour nap in the middle of a busy Tuesday but finding a quiet spot to lie down and let your body totally relax for 10 minutes is pretty simple to fit and will leaving you feeling refreshed and energized for what is yet to come in your day.
Over the last few months I have been scheduling in “nap” times here and there, I don’t get them in too often, but when I do, I turn off my phone and set my alarm for a few minutes ahead, rarely more than 20. Sometimes I fall asleep; sometimes I completely relax into a deep meditative state. When my alarm goes off, I get up, splash a bit of water on my face and feel as though I am starting new in my day. I am calm, focused, my mood is elevated and I completely avoid the late afternoon sluggishness that often hits.
Try and schedule a quick nap into your week, drink a lot of water and enjoy feeling energized knowing you are truly taking care of your health!
This one is simple! Lie down and take a nap. You don’t have time you say; at least that is what I always say, but research shows that people who nap actually perform better in test taking situations, are more focused and therefore more productive.
Getting enough rest is one of the most important aspects of optimal health and most of us don’t get it. I am not advocating a 2 hour nap in the middle of a busy Tuesday but finding a quiet spot to lie down and let your body totally relax for 10 minutes is pretty simple to fit and will leaving you feeling refreshed and energized for what is yet to come in your day.
Over the last few months I have been scheduling in “nap” times here and there, I don’t get them in too often, but when I do, I turn off my phone and set my alarm for a few minutes ahead, rarely more than 20. Sometimes I fall asleep; sometimes I completely relax into a deep meditative state. When my alarm goes off, I get up, splash a bit of water on my face and feel as though I am starting new in my day. I am calm, focused, my mood is elevated and I completely avoid the late afternoon sluggishness that often hits.
Try and schedule a quick nap into your week, drink a lot of water and enjoy feeling energized knowing you are truly taking care of your health!
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