Sumo Squat with Side Leg Lift
Grab a weight and hold it at chest height in both hands. Stand with your feet wider than hip distance apart, drop your shoulders and engage your core. Bend your knees into a deep squat. When you stand, transfer your weight to your left leg and lift your right leg to the side. Return the right leg to the floor in a squat and as you stand, lift your left leg to the side, lower the leg into a squat and repeat, switching legs with each repetition. Continue for 1 minute.
Sumo Push-Up
Begin in plank position, the up phase of a push-up. Engage your core, drop your shoulders away from your ears and maintain a straight line from your head/neck down through your tailbone. Lower into a push-up and as you press back up, lift your right palm to the ceiling and twist your torso. Return the right hand to the floor dropping straight into another push-up, switch hands/torso twist as you press back up. Repeat for 10 – 20 repetitions. If you begin to feel your stomach sag toward the floor and a sway in your low back, press back to child’s pose to rest. These push-ups can also be done on your knees.
Jump Lunge
Begin with your feet hip distance and parallel with your hands on your hips, your shoulders down and back and your core engaged. Focus on maintaining your core engaged through out! Step your right leg back bending your left knee into a deep lunge. Spring up (jump) and switch feet, lunging with your right knee bent/left leg bent. Keep your front toes pointing over your toes with each lunge. Repeat the jump lunge for 30-60 seconds. This can also be done without the jump, quickly switching legs from lunge to lunge.
Repeat this entire sequence 3 to 5 times, drink lots of water, have fun and happy holidays!
Wednesday, December 22, 2010
Friday, December 17, 2010
Killer Booty Swing!
Quick & Easy!
Grab a weight of some sort, stand with your feet a few inches wider than hip distance and parallel. Drop your shoulders, engage your core and hold your weight in both hands, pick something mid-range, too heavy and if you begin to tire you may compensate with your lower back...not good!
Begin by swinging the weight down between your legs and using your core, hamstrings and glutes, swing the weight out in front of you to about chest height, swing it back down between your legs; 1 repetition. Keep it up for 3 sets of 30 swings and your booty will thank you!
Remember to maintain your posture by keeping your core engaged and your shoulders dropped down and back!
When you are finished drink some water and give yourself a pat on the back(side)!
Grab a weight of some sort, stand with your feet a few inches wider than hip distance and parallel. Drop your shoulders, engage your core and hold your weight in both hands, pick something mid-range, too heavy and if you begin to tire you may compensate with your lower back...not good!
Begin by swinging the weight down between your legs and using your core, hamstrings and glutes, swing the weight out in front of you to about chest height, swing it back down between your legs; 1 repetition. Keep it up for 3 sets of 30 swings and your booty will thank you!
Remember to maintain your posture by keeping your core engaged and your shoulders dropped down and back!
When you are finished drink some water and give yourself a pat on the back(side)!
Tuesday, December 14, 2010
Super Girl (Person) Push-Ups!
Assume the push-up position, the up position.
Make sure your fingers are pointing forward to ease the strain on your wrists, engage your core, drop your shoulders away from your ears and make sure that your spine is a straight line from your neck down to your tailbone.
Lift your right leg off the floor and do a push-up. Return your leg to the floor and lift your left leg, push-up. Repeat for 3 sets of 10 repetitions pressing into child's pose or downward facing dog to rest.
To modify this exercise, stay in the up position of the push-up and alternately lift and lower your legs, exhaling your breath as you lift, inhale as you lower.
Make sure your fingers are pointing forward to ease the strain on your wrists, engage your core, drop your shoulders away from your ears and make sure that your spine is a straight line from your neck down to your tailbone.
Lift your right leg off the floor and do a push-up. Return your leg to the floor and lift your left leg, push-up. Repeat for 3 sets of 10 repetitions pressing into child's pose or downward facing dog to rest.
To modify this exercise, stay in the up position of the push-up and alternately lift and lower your legs, exhaling your breath as you lift, inhale as you lower.
Monday, December 13, 2010
Super BLAST Squats!
Five minutes of leg burning bliss to start off the workout for this week! Get a time piece of sorts to keep track of your time, this will be broken down into 20 second intervals adding up to 5 minutes with your rest coming when it is all said and done...
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
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