Remember how much fun a jump rope used to bring? Now is the time to conjure up all fond jump roping memories and bring them into your workout! So, find a jump rope, a stability ball and a water bottle, this is fun!
Stability ball push-up & knee-up
Begin with your body in plank position, the up-phase of a push-up, with your feet on the ball. Stack your shoulders above your wrists, point your fingers forward, drop your shoulders away from your ears and engage your core, no back sagging! Bend your elbows, keeping your spine straight, lower into the down phase of the push-up, press up and repeat for 8-10 repetitions.
After the last push-up, remain in the up phase and roll your knees toward your chest using your core muscles. Extend your legs, 1 repetition. Repeat for 10 repetitions. Lower your knees and press back into child’s pose to rest.
Grab your jump-rope! Check the time and skip rope for 1 minute. Work hard, the minute will go by quickly, sort of. Be mindful of your core and keep your muscles engaged as you skip.
Sumo squat w/side leg lift
Stand with your feet slightly wider than hip distance apart with your toes pointing out. Drop your shoulders and engage your core. With your chest up, bend your knees into a squat. As you straighten your knees to stand, lift your right leg to the side, lower the leg, coming back into the squat and lift your left leg to the side as you stand. Continue the motion, squat, side leg lift right, squat, side leg lift left, repeat for 24 repetitions; 12 reps per leg.
Jump rope, 1 minute.
Repeat the entire sequence for a total of 3-5 sets.
Have fun, drink lots of water and stretch when you have finished.
Showing posts with label Squat. Show all posts
Showing posts with label Squat. Show all posts
Tuesday, January 11, 2011
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.
Wednesday, June 16, 2010
What Makes My Legs Burn?
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!
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 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!
Tuesday, May 18, 2010
Last Week...A Recap
Last week was a series of cardio activity and full body resistance exercises.
The routine goes like this...
1. Start off with a good 5-10 minute warm-up and then move into...
2. One minute of cardio activity working between 75%-90% of your maximum ability.
3. Sumo Squats with a dumbbell shoulder press for 30 seconds
4. One minute of cardio
5. Walking Lunge with dumbbells for 30 seconds
6. One minute of cardio
7. Push-ups for 30 seconds
8. One minute of cardio
9. Finally...Squats with your feet together for 30 seconds
10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!
As always...remember to drink lots of water and have lots of fun!
The routine goes like this...
1. Start off with a good 5-10 minute warm-up and then move into...
2. One minute of cardio activity working between 75%-90% of your maximum ability.
3. Sumo Squats with a dumbbell shoulder press for 30 seconds
4. One minute of cardio
5. Walking Lunge with dumbbells for 30 seconds
6. One minute of cardio
7. Push-ups for 30 seconds
8. One minute of cardio
9. Finally...Squats with your feet together for 30 seconds
10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!
As always...remember to drink lots of water and have lots of fun!
Friday, May 14, 2010
Finally!
Finish the series with push-ups for 30 seconds, another minute of cardio and last but not least...30 seconds of squats with your feet together.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Tuesday, May 11, 2010
What Comes Next?
Follow up your warm-up and one minute of cardio with sumo squats.
Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in.
Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging your hamstrings and glutes to bring you back to standing.
When you have returned to standing press your dumbbells overhead without locking your elbows, lower the dumbbells back to your shoulders...1 rep.
Repeat for 30 seconds and gear up for another minute of your cardio.
Drink a lot of water, have fun! More tomorrow!
Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in.
Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging your hamstrings and glutes to bring you back to standing.
When you have returned to standing press your dumbbells overhead without locking your elbows, lower the dumbbells back to your shoulders...1 rep.
Repeat for 30 seconds and gear up for another minute of your cardio.
Drink a lot of water, have fun! More tomorrow!
Tuesday, May 4, 2010
Stability Ball “Mini” Squat
Begin standing in front of a stability ball with your feet hip distance and parallel with your arms by your sides. With your shoulders pressed down and back and your spine straight, bend your knees, into a squat just enough to touch your tailbone on the ball. Exhale to stand, inhale squat and repeat for 15 repetitions.
Wednesday, February 17, 2010
A Different Stability Ball Squat!
Sorry...this is coming at the end of the day, better late than never.
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Tuesday, February 16, 2010
Rolling On...
Stand again with your feet hip distance and parallel…hold your ball with your arms extended in front of you at chest height. With an inhale of your breath and keeping your feet parallel, step your right foot out to the side, about 18 inches beyond hip distance and bend both knees into a squat. With the motion of the squat, press the ball to the opposite direction.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Subscribe to:
Posts (Atom)
Posts
