When winter hits, like it just did in Montana, my hubby drives a plow truck. If winter happens to hit in full force over a holiday weekend, my girls are not in school and my workout schedule changes.
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Showing posts with label legs. Show all posts
Showing posts with label legs. Show all posts
Saturday, November 27, 2010
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!
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!
Tuesday, April 20, 2010
Overacheiver!
Begin lying on your back. Bend your knees toward your chest and grasp your shins and engage your core muscles, do not allow your low back to arch.
Drop your shoulders away from your ears and with an exhale of your breath, lift your head, neck, and shoulders off the floor and extend your legs. Hold your legs a few inches off the floor and straighten your arms over your head with your palms facing in. Bring your knees back to your chest grasping your legs again.
Important points…keep your shoulders down and away from your ears, do not allow your stomach to “pop”, if you feel pressure or arching in your low back or your stomach pops toward the ceiling, do not lower your legs quite so much.
Continue this with your breath for 10-15 repetitions and have a fantastic day!
Drop your shoulders away from your ears and with an exhale of your breath, lift your head, neck, and shoulders off the floor and extend your legs. Hold your legs a few inches off the floor and straighten your arms over your head with your palms facing in. Bring your knees back to your chest grasping your legs again.
Important points…keep your shoulders down and away from your ears, do not allow your stomach to “pop”, if you feel pressure or arching in your low back or your stomach pops toward the ceiling, do not lower your legs quite so much.
Continue this with your breath for 10-15 repetitions and have a fantastic day!
Wednesday, April 7, 2010
Get Up Off Your Arse…
I watched my friend Tracey do this at the gym today and it is a good one! This will target your hamstrings and glutes with a bit for your quads thrown in for good measure. It is also great for balance and stability!
Begin seated on a chair or bench with your feet flat on the floor. Extend your right leg out in front of you. Press through the heel of your left foot and with the strength of your glutes and hamstrings, don’t use your arms; come to stand on your left leg. Keep your leg extended and return to seated. Repeat for a series of 8 to 12repetitions and switch legs.
If this is too easy, grab a set of dumbbells and don’t forget to breathe!
Begin seated on a chair or bench with your feet flat on the floor. Extend your right leg out in front of you. Press through the heel of your left foot and with the strength of your glutes and hamstrings, don’t use your arms; come to stand on your left leg. Keep your leg extended and return to seated. Repeat for a series of 8 to 12repetitions and switch legs.
If this is too easy, grab a set of dumbbells and don’t forget to breathe!
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!
Saturday, February 13, 2010
This Week...Stretch!
This week’s exercises turned into a series of stretches that will also engage and strengthen your muscles. In this review I changed the order a bit to improve the flow, finishing it up with the sun salutations. Next week the exercises will be done with a stability ball. If you don’t already have one, it is a great fitness tool to have in your home.
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
Monday, February 8, 2010
A Twist On The Lunge!
Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, your shoulders dropped and with your core and all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
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