but you have to want to
since i am out of town and you dont have access to my fabulous gym
here is work out 2 of the 3 that i will post
YOU BETTER BE GETTIN THAT CARDIO KIDS
WARM UP
Rock and Roll
-sit holding your knees
rock on to your back
and back to the seated position
10 full times
Easy Bridge
-on your back feet on floor
push your hips to the ceiling
and tap hips to floor
tempo 4-2-4
4 seconds as you raise
hold of 2
4 seconds release to the floor
Baby Cobra
laying on your stomach
hands under shoulders
push your chest off the floor
relax your butt
keep your pelvis on the floor
tempo 4-2-4
4 seconds as you raise
hold of 2
4 seconds release to the floor
do not crunch your neck back
i would rather you look at the floor
squeeze your shoulders & elbows
towards each other
Plank
hold a push up position
on your elbows
for 45 seconds
quads, abs, booty and lats engaged
do not arch
be flat as a board
think that you're dragging your feet
and elbows toward each other
press into the floor
BUILDING HEAT
Plank Oblique March
hold straight arm plank
bring your right knee to left elbow
left knee to right elbow
hold each rep for 2 seconds
continue to alternate for 20 reps please
GO RIGHT INTO NEXT EXERCISE NO RESTING PUNKS
Cardio Plank
(my fav as you all know)
hop your feet open & closed
30 reps please
keep your hips and booty UP
ABS
on your back legs in table top
(90 degree angle, knees over hips feet flexed)
arms reach straight up for 15 reps
separate those arms
reach past your knees (45 degrees) 15 reps
reach past your tush shoulders up as high as you can
pulse for 15 reps
scissors - legs up straight
alternate dropping one straight leg to the floor
only bring the leg down to where you can keep
your low back on the floor
kick for 30 reps please
OPTION bicycle crunches OR my fav v-up bikes
20 reps v-ups
if you know what they are, if not BIKES IT IS
30 reps bicycles
BURN BABY BURN
Seated Dips
finger tips face your tush
keep your hips up
and bend those elbows damn it!
no cheaters
30 reps, and i am not saying please this time
Seated Hamstrings
same position as dips
just turn your fingertips away form your body
flex your feet so only your heals are on the ground
extend right leg
make sure your knees are in line
hold that position
drop your hips until your tush hits the ground
and lift hips back up as high as your can
keep your arms straight the WHOLE TIME
dont let your shoulders climb up to your ears
15 reps each leg
NO CRYING
Superman
on your stomach
arms extended out to the sides
lift everything up off the ground
keep your chin down looking at the floor
tempo 1-4-2
Walking Plank
straight arm plank
but down
alternate arms dropping down to your elbow
right down, left down
right up, left up
10 reps
start on the opposite side
left down, right down
left up, right up
10 reps
GO RIGHT INTO NEXT EXERCISE NO RESTING PUNKS
Mountain Climbers
plank with feet in runners lunge
jumping and switching feet
60 quick reps
WITH WHAT CHOO GOT LEFT
Tricep Push Press (Ups)
PIC TO COME
straight arm plank
walk your arms out way past your shoulders
squeeze your elbows toward each other
drop them down to the floor
and press back up
(just graze the floor do not put weight on your elbows)
try on your knees first
work your way up plank position
support your low back with those rippling abs
15 reps please.....yes you have to do all 15
Lateral Plank Oblique
side plank
make sure your elbow is under your shoulder
fire those lats
lift your hips to the ceiling
and back to neutral
20 reps each side
Lunge with a Pulse
hold a lunge position
back knee on the floor
push yourself up
so your knee is 2 in from the floor
this is your starting point
from here push our of both legs
to raise another 4 inches
and back down
30 reps each side
BREATH
Lunge with a Kick Back
PIC TO COME
hold lunge
back knee 2 in from the floor
push off the back leg
and kick it up straight behind you
front leg stays bent with your weight evenly distributed
MAKE SURE YOUR HEAL STAYS FLAT
i know! you're tired almost done 15 reps each leg...do it almost done
Plank Oblique March
hold straight arm plank
bring your right knee to left elbow
left knee to right elbow
hold each rep for 2 seconds
continue to alternate for 20 reps please
GO RIGHT INTO NEXT EXERCISE NO RESTING PUNKS
Cardio Plank
(my fav as you all know)
hop your feet open & closed
30 reps please
keep your hips and booty UP
take a breath, get some water
STRETCH IT OUT
hip flexor
quad
to do this without the wall you just reach back with you opposing hand and grab your foot
tri
standing oblique
no this isnt my dad
little does my dad know that he will be my model for the foam rolling blog
hehehehehe
AAAAND
YOU MADE IT
you can do this with 6 feet of room
no excuses
you can make the time for anything that is important to you
xoxox
miss you guys
see you next week
email me to reserve your spots
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