Great Glutes...

#2...
Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.

*Increase the difficulty by doing this with a weight plate or other weighted item on your abdomen.

Patience...

"Patience gives the power to practice. Practice gives the power that leads to perfection."
-Unknown

Recognize that being patient is indeed a challenge that often times requires strength and courage but can lead to amazing results.

This Week...

...Great Glutes!

#1: Stand on a sturdy bench or chair, feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!

Love the sun!

Privilege...

"It is not a privilege to know others, the privilege is knowing yourself."

Take some time and get to know who you really are. It will be time well spent and you will be amazed!

Have a great day!

All In One

Core, quads, arms and balance!

Start seated on the edge of a chair grasping the edge with your hands next to your hips. Slide your hips off the edge so you are squatting in front of the chair. Maintaining your squat, extend your right leg, engaging all your muscles and pressing through your heel. At the same time, extend your left arm so both your leg and arm are parallel to the floor. Hold for 1-3 breaths and return. Do 8-10 repetitions and switch sides. Cycle in with the other exercises of the week and have fun!

So Easy To Forget...

…our calves!
Another simple exercise! Find a set of stairs and additional weight if you choose. Stand on the bottom stair on your ball of your right foot with your left foot off the stair. Hold a rail/wall for balance with your right hand if necessary and your weight in your left. Lift and lower your supporting leg, engaging your calf muscle for 3 sets of 15 – 20 repetitions and switch legs. Easy!

From Skater Lunge To...

Reverse Lunge.

Stand with your feet hip distance apart and parallel, shoulders down & back, core engaged. Step your right leg back, bending your left knee into a lunge, keeping your left knee tracking over your toes and not bending your knee past 45 degrees. Engage the hamstring and glute muscles of your supporting leg and return your right foot to it's starting position.

Repeat with the same leg for 12 - 18 repetitions and switch legs.

Fun times!