Tag Archives: #workout

15 Minute Total Body Workout

So, as promised in my last article, here is a 15 minute body weight, do anywhere workout! If you want to start off slower, shoot for ten minutes. Do 10 reps of each exercise and see how many sets you can get in during the allotted time. As you get better at it, push for a longer time, or more reps of each exercise!!

1. Body Weight Squat

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How to do it: Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

2. Judo Push-up

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How to do it: Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

3. Sprinter Sit-up

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How to do it: Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.

Good luck and remember this is just a general outline of how you can fit a full body workout into your hectic schedule. Feel free to switch up exercises, increase reps and time, or add extra exercises in!! Do what feels good for you, the important thing is that you get up, get out and DO IT!!!!

Much love,
Shannon

Exercise of the Day!! Side Plank with a Twist!!

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This plank is a great way to work your obliques, arms and back!  Come up into a side plank, being sure that the elbow you are posted up on is directly underneath of your shoulder and that you are pushing your hips up as high as you can.  Place your non posted arm on the back of your head, twist down, squeezing your obliques and try to bring your elbow down to meet your hand that is on the ground.  Try doing 2 sets of 30 seconds on each side! 

Exercise of the Day!! The Inchworm!

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Remember, this is a full body exercise. Even though it doesn’t look too hard, it will definitely engage every muscle group in your body! Always hinge at your hips and focus on NEVER letting your knees bend! It’s going to give you a great hamstring stretch too! Begin with both your hands and feet on the floor in an “A”, with your legs straight. Walk your hands out in front of you until you are in a plank, then take tiny steps to walk your feet back up to the original position. Keep “inchworming” along for 10 of these, then take a break! Want to make it a bit harder? Add in a push up or side plank while you’re extended out in the plank position!

Exercise of the Day! Stability Ball Pass Through!

Stability Ball Pass Through

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This is a fantastic exercise to target your core.  To increase the difficulty, try to keep your legs and arms from touching the floor on your way back down.  Go as low as you can with your arms and legs without allowing your lower back to leave the ground.  

Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10, and try for 3 sets. 

Exercise of the Day! Glute Bridge March!

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This is a fantastic exercise to target your glutes, hamstrings, legs and core. Remember to squeeze your glute at the top of your bridge and to always keep your core engaged.  Start by lying on your back with your knees bent, feet together, arms out with palms facing up.  Press up out of your heels and squeeze your glute as you bridge up bringing your hips up as high as possible.  Raise one leg up off of the ground, bringing it up to a 90 degree angle, then lower and return to your start position, repeat on alternate side.  Go for 3 sets of 60 seconds alternating legs.   

Exercise of the Day! Skater Plyos!

Plyometrics (also known as plyos) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Skater Plyos are a fantastic exercise to help you build core strength, balance, increase your speed and get your heart rate up.  Here’s how to perform this exercise:

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Set two markers four feet apart (for beginners, I find using the width of a yoga mat works well).  Start with your right leg in front and your left foot behind you.  EXPLODE to the left and land on your left foot, bending your left knee to cushion your landing.  Immediately jump back onto your right foot, like a speed skater.  Try to get in 2 sets of 10.