Monday, January 25

Motivation Monday - 3

Wow. What a frustrating time I've had trying to post this! I don't know what's up with Blogger but, hopefully, it will work this time. :)

I've added some new moves to get the core more involved. Should be fun!!

Week 3

Reverse curl - 30 reps
Plank - hold 5 counts, rest 2. Repeat 10-12X.
Power ups - 30
Jumping jacks (JJ) - 45, then 15 sec rest. Repeat 3X.

Squat - 15
JJ - 45
Pushup - 15
JJ - 45
Alternating lunge - 12 each side
JJ - 45
Down-dog shoulder press - 15
Rest one minute and do a second set beginning with the squats.

Reverse curl - Lie on your back with knees bent and feet on the floor. Bring knees up to/toward chest (hips should come off the floor.) Straighten legs as much as possible then s-l-o-w-l-y lower hips to floor. You should feel this in your lower abs (below the navel.)
Plank - Facing down, support your body on your forearms and toes. Hips should be 'tucked under' which will activate the abdominals and protect your back. If you feel this in your back at all, then the form isn't quite right. Bring the knees down and try again. You should feel this in your upper abs.
Power ups - Lie on your back with feet and arms up toward ceiling (think 'dead bug'). Keeping legs fairly straight, powerfully and explosively, reach one hand up to touch the opposite foot. Immediately, come back down and repeat, alternating hands. 
Down-dog shoulder press - Facing the floor, support your body on your hands and feet/toes with hips high in the air. (Think of your body forming a triangle with the floor.) The top of your head should be between your elbows, pointing toward the floor. Lower your head to the space between our hands by bending your elbows. Press back to the starting position.

1 comment:

  1. Dog down shoulder press - makes me want to run for a dog house and hide. WOW!