This week I am providing a series of exercises that will come together for a quick and easy cardio/strength series. You can go through the entire routine once or three-four times, depending on your time availability, energy level and enthusiasm.
Start off good and warmed up! A 10 minute walk would suffice!
This was one of last week's posts and is a great way to get your heart rate up, jumping jacks, running in place or moving your furniture and dancing are also great options!
Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.
Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Repeat for 1 minute!
If you just can't wait for the next exercise in the series, feel free to head to the wall for wall sits, as long as you wish!
Don't forget stretching and water! Have a great day!
Showing posts with label strength. Show all posts
Showing posts with label strength. Show all posts
Monday, May 10, 2010
Friday, February 26, 2010
Oh Plank Pose...
Now find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Monday, February 15, 2010
Roll Away
The series of exercises will center on a stability ball. The stability ball is a great, versatile and inexpensive fitness tool. In addition to use as an exercise prop, they are great to sit on and help to improve core strength and stability and if you have kids, they will love having a giant ball around.
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
Tuesday, February 2, 2010
You Ask "Y"
…for your shoulders and back.
Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. If someone was looking down on you, your body would be the stem of the ‘Y’ and your arms would form the v. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat for 3 sets of 15 repetitions. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
Enjoy the day!
Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. If someone was looking down on you, your body would be the stem of the ‘Y’ and your arms would form the v. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat for 3 sets of 15 repetitions. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
Enjoy the day!
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