Lower Body

Print Friendly

“Frozen” Flutters Video (Core Focused Pilates Routine) & Bday Giveaway!

Clare : March 18, 2014 3:11 pm : Abs and Lower Back, Featured, Lower Body, New Move Monday, Upper Body, Videos

*** Giveaway Closed!***

Hey all! It’s my birthday today and I’ve made it tradition over the past couple years to gift YOU with a present with either a workout, giveaway, or both! (Here is year 1 birthday post and year 2 birthday post)

I had a total other routine in mind, but Friday as I was playing with my 4 1/2 year old daughter, jamming to the “Frozen” soundtrack, (Because, come on, who ISN’T jamming to that thing?!) I started piecing together a pilates routine to the song “Let it Go”. (I know, the perils of being a fitness instructor. Just can’t stop working out!)

Frozens Flutters: A core focused pilates video routine to Frozen's "Let it go" (Quick reference guide included) : peak313.com

I’ve been teaching pilates for almost 10 years and it has been pivotal to both my function and look with my health. This sequence is one that is foundational to my basic pilates routine and I think you’ll enjoy it. Of course, you may add it alongside some other core training, or just do it if you only have 4 minutes. I would shoot for doing this 2-3 times a week. The good thing about this is that your daughter (or son!) can join you if they have interest when the song pops on! Nothing harmful about it at all. (Also, you can do most of this with the exception of when we go to our belly if you are prego! I did these exercises all the way up til I was 8 months with my daughter!) And if you are sick of the song, I totally understand! Just mute, or take the quick reference guide beside you and proceed!

♥♥♥

Now onto the more fun stuff! I’ve also got a giveaway for you! My friends over at Cross Training Couture (founded by my friend, Michelle Myers!) are giving away one of their tanks to one of my readers! (You may remember them from my post last week here.) And I’m also going to giveaway a 30 minute Skype session with me!  I’ve had quite a few people asking me to do this with them (and unfortunately, time doesn’t permit me to do this regularly) so I thought you may enjoy this! I get so many emails from you all and many times, you just need a 30 minute conversation with me to sort through your questions, so I’d like to offer this to help you out!

Clare's Birthday Giveaway: Share, pin, post, or tweet to be entered! (Check out the new pilates video, too!) : peak313.com

To enter:

- Share this post via Facebook, twitter,  instagram, or pin to pinterest!

- Leave a comment that you did so, and also, what you’d like to ask me if you won the Skype session

I will pick one winner randomly on Saturday, March 22.

♥♥♥

Now–off to the workout! The first video is the video in full with NO talking. However, I’d like you to check out the second video where I am explaining a few important things, namely how to MODIFY each exercise.  Keep in mind–CONTROL, tight tummy and remember to breathe! Slow down if you need to at any time! Watch the video one time through before doing so you have a good idea of what’s going on!

(Click here if you can’t see the video)

Now for the modification/explanation video

(Click here if you can’t see the video)

Finally, a quick reference guide for those of you who would prefer to save it to your camera roll or print it off and take with you!

Frozen Flutters (Core Focused Pilates Routine) Quick Reference Guide! : peak313.com

Be sure to enter your comment below for a chance to win! You all are very precious to me!! ENJOY!!

150 Comments »

52:7 Lower Body Workout {FREE Printable}

Clare : October 3, 2012 3:56 pm : Exercise Ball, Featured, Lower Body, Weights

Many of you have seen and done my 31:17 Arm Workout, so I thought it was time to match a lower body workout!

Proverbs 31:17 tells us that our arms need to be strong for the task. Isaiah 52:7 tells us how beautiful are the feet that bring GOOD NEWS! We need strong legs to bring the good news to others, so let’s get to it!

Pair this up with the 31:17 arm workout, or do them on alternating days for a great full body workout!

Click here to get the printable!

Here are the basic exercises in the printable:

1.) Curtsy Lunge

Grab 2 weights as you stand with legs hip width apart. Take your right leg and “curtsy” behind the left leg. (Imagine curtsying to the king) Step back to starting position. Reverse to the other side by stepping your left leg behind the left. Repeat. Make sure that you don’t lean forward as you do this and that the front knee stays forward and doesn’t move side to side.

2.) Single Leg Lunge/Deadlift

Take 2 weights and stand near a bench or a step. Take one leg and place it behind you on top of the bench/step. Make sure the other leg is far enough out to support you. Lunge down and then come back up. Repeat. Do all reps of lunges and then move onto the deadlift. DEADLIFT: With legs in same position bend forward from the hips as you reach the weights to the floor, then slowly draw yourself back up.You should feel this primarily in the hamstrings. Repeat. Once you are finished with all your deadlift reps, switch legs!

3.) Rear Lunge Kick

Step backward into a lunge while holding a weight in both hands. As you come up to starting position, kick in the air (with control!) and then go immediately back into the rear lunge. Repeat all reps on one side, then reverse legs!

4.) Inner Thigh Lift

Take an exercise ball and find an open wall. Place the ball under your hips and keep one hand on the floor. Put both feet up on the wall straight beside you. KEEP THE HIPS STACKED. Turn the heels together in a “V” position and drop the bottom leg to the floor. (The moving leg does NOT touch the wall)

Bring the bottom leg back up to the top leg WHILE MAINTAINING the “V” position. As you lift your leg, focus on PRESSING the inner thigh up to the ceiling. Repeat the drop and lift. Keep your abdominals tight and your arms strong to keep you balanced. ADVANCED: Add some pulsing at the “top” of the move. Count to 8 while quickly pulsing your leg up.You can add the pulsing at the end of the first or second set of 15 reps.

5.) Ham Curl

Take the aerobics ball and go to the floor. Straighten the legs and place both heels on the ball. Curl the ball in towards your body and then extend it back out. Repeat. Be sure to not let the lower back/body “sag” as you do this!

6.) BONUS: Jump Squat

Stand with legs hip width apart. Squat down deep and then explode up into the air. Hands can stay to your side or raise. Repeat. Be sure to get some POWER with each squat which means you have to get deep (as opposed to a more shallow, fast squat)

4 Comments »

New Move Monday: Medicine Ball Full Body Blaster

Clare : August 6, 2012 2:13 pm : Featured, Lower Body, Medicine Ball, New Move Monday, Videos

Small video demonstration below!

REPS: 2-3 sets of 8-12 blasters

(Click here if you can’t see the video) 

Linking up with Women Living Well

1 Comment »

Real Life Workout

Clare : July 20, 2012 1:07 pm : Abs and Lower Back, Featured, Lower Body, Upper Body, Weights

Another real life workout. (Here are two prior ones!) I feel that one way for you to learn how to put together my new moves, is to see how I actually put together a workout!

Here is what this week’s workout schedule looked like for me:

Monday: 15 minutes hill runs/ 35 min Full body Strength Training

Tuesday: 40 min Partner Track Workout

Wednesday: 25 minute elliptical workout (varying speeds)/ 35 min Full body Strength Workout

Thursday: Off

Friday:  15 min stair climber (Man, I forget how hard that is!)/ 45 min Full Body Strength (below)

Saturday: 7 miles

Sunday: Off

♥♥♥

 Warmup/Cardio:

15 minute stair climber

Strength:  (I do an upper body, lower body, and ab move or plyo for each circuit) I move through each circuit 2 or 3 times, doing 10-12 reps of each. I use weights anywhere from 12-20 pounds.

Circuit 1:

♦ Bent Over Rows

♦ Front Squats with bar and 5 pounds added to each side

♦ Alternating Oblique Knee to Chest (Leg Raise Machine)

Circuit 2:

♦ Incline Push-Up on Bench with Side Twist

♦ Weighted Step-Ups on Plyo Box

♦ Box Jumps (plyo)

Circuit 3:

♦ Upright Row with kettlebell

♦ Hamstring Curl and Press with cable machine

♦ Burpees (plyo)

Circuit 4:

Push-Ups with the band

♦ Plie Squat with bicep Curl

“The Hover”

 

How was your workout week?

 

 

 

4 Comments »

New Move Monday: Shoulder Bridge Burners (Video)

Clare : June 24, 2012 7:03 pm : Featured, Lower Body, New Move Monday, Videos

Shoulder bridges are exercises that I use in my pilates classes all the time! We do them straight on the floor, on a small ball, and I even do them with medicine balls at the gym! Today, I’m demonstrating a way to use what you have in your home to feel the burn on your backside! Do this at the gym, backyard, or during commercials as you watch tv to get that backside toned up!

♥♥♥

Keep These Things In Mind:

- Keep your chest open and shoulders away from your ears

- Keep your hips square with the ceiling. Don’t let them fall off to one side or another.

- Breathe!

- Do 2-3 sets of 10-20 lifts. Make sure to switch sides to keep both sides even!

Variation 1: Basic Shoulder Bridge

Lift rear end up and down.

Variation 2: Marching Shoulder Bridge

Lift rear end up, then lift right leg off the step, drop it back down to the step. Drop rear end to beginning position. Repeat, but lift the left leg off the step. Repeat

Variation 3: Straight Leg Drop Lifts

Lift the rear end up, then take the right leg straight into the air. Drop and lift the booty while keeping the leg straight in the air. Repeat on the other side.

Variation 4: “Dig in”

Go to your HEELS on the step. Do all the above variations like that. You can even put the feet in a very narrow stance to make it harder!

♥♥♥

Video Demo Below!

(Click here if you can’t see video)

7 Comments »

New Move Monday: 1 Year Birthday Workout!

Clare : May 27, 2012 9:22 pm : Abs and Lower Back, Featured, Lower Body, New Move Monday, Outside, Upper Body

It’s been 1 year since I started “New Move Monday“! I’m not sure if you all enjoy reading (and doing!) all the new exercises, but I do enjoy sharing them and inspiring your workouts!

In honor of the 1st year birthday, I decided to put together a full body workout with a few ” New Moves”. Enjoy and if you like it, please share!!

♥♥♥

Please see the specific instruction for each of the exercises below.

1.) Decline Push-Up

2.) The Surrender

3.) Stomp the Ceiling

4.) Side Plank with Lift

5.) Skater Taps

Click Picture to Print!

1 Comment »

New Move Monday: The “J.Lo”: Variation #2!

Clare : May 21, 2012 1:14 pm : Featured, Fitness, Lower Body, New Move Monday, Resistance Band, Videos

The original J.Lo exercise that I use in class is already on the blog and it’s very popular. However, this one is much harder and a nice change! Enjoy!

The "J.Lo #2": Video! : peak313.com

♥♥♥

Click here if you can’t view the video!

Linking up with Women Living Well!


2 Comments »

New Move Monday: Donkey Kicks & Sprints on a Tree (or wall)

Clare : May 13, 2012 8:50 pm : Featured, Fitness, Lower Body, New Move Monday, Outside, Upper Body, Videos

If you don’t think I’m crazy already, this might put the nail in the coffin! :) This is a great exercise to add at the end of a run (or even in the middle!) or to any part of an exercise routine. This will work your whole body and the longer you do it, the harder it will be. Work your way up to it!

I have a short video at the end explaining it!

♥♥♥

Start with both hands on the ground, shoulder-width apart. Feet at the bottom of a tree or wall.

Kick both legs up on the tree (wall). Kick as high and as fast as you can. Breathe and keep the torso and upper body solid..

To make it harder, run (sprint) at the top of the tree. Go as fast as you can!

REPS: 2-3 sets of 25 kicks or runs. You can also do it for time and try to work your way up. Start with 10 seconds and move your way up in 5 second intervals! You’ll know when you’ve worked those muscles!

VIDEO:

Click here if you can’t see the video.

7 Comments »

New Move Monday: Deadlift w/ Reverse Grip Lat Row

Clare : May 6, 2012 10:42 pm : Featured, Lower Body, New Move Monday, Upper Body, Weights

I hope the name of this exercise doesn’t scare you off! I LOVE deadlifts, especially straight-leg ones! They really tone up the rear end, hamstrings and lower back. I do them with both legs on the floor and even with one leg to really increase the intensity. I put this combination together so I could work the upper body as well.

♥♥♥

Take 2 weights with a regular (overhand) grip and bend over from the waist. Your knees are “soft” and I want you to stick your rear end out. Do NOT change the bend in your knees. Once you get your back parallel with the floor (or close to it) then draw yourself back up. Tighten the core as you come up and think of initiating from the hamstrings.

Once you are back up, turn the hands to where the wrists are now facing out. Draw both arms back as you squeeze. Imagine that you are keeping an envelope in the armpits as you draw back. Do 2 rows and then go back to the deadlift. *BE sure to CHANGE the grip of the weights for the deadlift (wrists now face the body)

To make this harder, lift one leg for the deadlift and keep it lifted for the reverse grip lat row!

Do 2-3 sets of 10-12 deadlifts (which would give you 20-24 lat rows). Make sure your weight is heavy enough to feel the intensity!

5 Comments »

New Move Monday: “The Surrender” {video}

Clare : April 30, 2012 2:07 pm : Featured, Lower Body, New Move Monday, Upper Body, Videos, Weights

I love this exercise for my whole body–upper, lower, core and heart!! I have been working my way up on the weights to where I’m holding 12-15 pounds each hand. I literally die on this and am sore the next day (or two!)

Here is a video demonstration of “The Surrender”! (I’m fighting a cold and am having problems breathing hence the breathlessness!)

♥♥♥

Do 2-3 sets of 8- 10 stands EACH LEG. Use weights heavy enough to make it hard to stand towards the last 2 reps!

(Click here if you can’t see video)

11 Comments »

My real life workout today: 4/23/12

Clare : April 23, 2012 5:53 pm : Abs and Lower Back, Featured, Fitness, Lower Body, Medicine Ball, New Move Monday, Upper Body, Weights

I didn’t get a chance to do New Move Monday. You name it, it happened. But that’s ok, because I figure that you might have an interest in seeing exactly what I did for my real life workout! I exercise at a college gym and I honestly think the dudes in there think I’m insane. I don’t talk to any of them because I get in my own zone, but I know they have to wonder why this blonde tries to rule the roost in there. HA!

(I’m not going to explain these moves, so if you are curious what some of them are, ask in comments and I can explain further)

The honest truth is EVERY SINGLE workout of mine is different. Every one. I don’t walk in with a plan but I do walk in with different parts I want to focus on, or a new exercise I want to try. I also enjoy doing exercises at the gym in pair combinations. So I’ll do one exercise and then quickly move to another, then go back to the first and repeat. Remember, I’ve decided to take it up a notch this month, so I’ve been hitting it hard and heavy.

If I used weights, I noted it. Also 2×12 would be read 2 sets of 12 reps.

Today’s Workout: April 23, 2012

Warm-Up

2 miles on treadmill. 6.5mph .5% incline

Workout

♦ 2×14: kettlebell swings (18 lbs)

♦ 3×10: incline chin-ups

♦ 3×20 sec: skater hops & tap (PLYO BURST)

♦ 3×12 chest press pulley machine (10lbs each side??)

♦ 3×10 single leg hip thrust (my new fave move)

♦ 2×12 tricep kickbacks

♦ 3×8 Combo: traveling push-ups, plank jacks, mountain climbers (cardio burst)

♦ 3×12 wall balls (12 lbs)

♦ 3×12 wall jumps (Plyo Burst)

♦ 2×10 single leg dead lifts (20lbs)

♦ 2×12 bicep curls (12 lb each arm)

Abs

3×12 Combo: leg raise/oblique crunch on leg raise machine

2×12 punch up punch out (on my muffin-top makeover)

Basically, I was am toast. I realize that this looks like a lot, but it took me about 65 min from top to bottom. I don’t take a ton of time to rest in between exercises as I like to keep my heart pumping.

So. What did you do today for your workout?!

*Note: My strength day workouts aren’t always this intense or involved. I was “feeling it” today and went for it. Plus I was due for a good one! :)

16 Comments »

Birthday Bash Giveaway & New Full Body Video!

Clare : March 18, 2012 6:15 pm : Featured, Lower Body, New Move Monday, Outside, Upper Body, Videos, Weights

**Giveaway CLOSED**

It’s my birthday and I want to celebrate with you! You can win 1 of 2 prize packages!

Package 1:

- “Reshaping It All” by Candace Cameron Bure

- “The Good Wife’s Guide” by Darlene Schacht (paperback!)

- A pair of fabulous jeans from “Vault Denim

Package 2:

- “Every Body Matters” by Gary Thomas

- Jillian Michaels’s “30 Day Shred” DVD

- 2 hair accessories from Lilla Rose

- A sample pack of all 3 flavors of Shakeology from Michelle Myers!!

To Enter:

- Leave a comment below letting me know which body part you want to shape up for the summer!

- BONUS ENTRY: Tweet, facebook, or pin the giveaway the video & leave an additional comment below letting me know you did that!

(Giveaway will close Friday, March 23rd at 9pm EST)

Don’t forget to sign up to receive my blog posts for free in your inbox! (Look to the right of the page!)

♥♥♥

Clare’s Fave Full Body Workout #1 (Video at bottom!)

Here is the first video I’ve created that you can do with me! These are some of my favorite exercises and I do a workout like this multiple times in the week! You can loop this video once, twice or even three times through depending on how much time you have to exercise! (For each additional loop you do, increase the amount of weights you lose to really blast the fat!)

I didn’t explain the exercises in detail during the video to spare time, but I want to do that. So here is an outline of the exercise and some key points. (I recommend you watch the video first before doing it!)

♦ Curtsy Lunge with Shoulder Raise

Lunge back as if you were curtsying. Lift the arms into a shoulder raise. To modify, lift one arm then the other. Keep the chest lifted and core tight!

♦ 4 corner hops

Imagine a square on the ground. Jump with both feed to each corner. Land gently and use your arms to propel you up. To modify, make the square smaller.

♦ One leg lat rows/lat flyes

Stand with one leg planted firmly to the ground. Bring both arms up beside you into a row. Squeeze as you lift the arms up. Switch legs and do a lat fly. Take both arms out to the side. Gaze stays to the ground the entire time and sink into the standing leg.

♦ Skater Taps (or ski hops)

Tap side to side landing gently. Make the taps bigger to make it harder. ADVANCED: Tap and then touch the ground.

♦ Bicep Curl with Leg Extension

Do a basic bicep curl. Keep the elbows close to the body as you curl. Lift one leg and extend it as you curl. Keep the leg nice and high. Switch sides and do a hammer curl (thumbs are towards to the ceiling). Lift one leg and extend as you curl!

♦ 4 corner hops

♦Tricep Pushup with hover

Go to your knees on the ground. Place your arms in and back for a push-up. Drop down as your elbows shoot straight back. Keep the chest lifted as you move from your hips. Move directly into a hover as you straighten the arms and bend the knees. Hover them over the ground.

♦ Skater Taps

Work it sisters!!! :)

(Click here if you can’t view video!)

Linking up with Women Living Well

304 Comments »

New Move Monday: Raised Single Leg Lunge

Clare : March 11, 2012 11:47 pm : Featured, Lower Body, New Move Monday, Outside

I didn’t have a chance to record the new abs video I teased you about on Facebook, so instead you get this! I went on a run this weekend and brought my camera. You can do this exercise during a run (if you are wanting to add some strength training) or even at the gym! (This is where I do it, holding weights) If you do it at a gym, use a bench or even a big exercise ball! (You won’t get as much strength or power using the ball as your body will be compensating for balance)

This is one move that will immediately start to tone up my legs, especially when I add the “ADVANCED” option to it!

(Instruction below the picture)

♥♥♥

Find a spot where you can raise one leg. Take one leg and stick the toe firmly onto that raised area. Take your other leg (standing leg) and move it out away from the middle of the body. Be sure to keep the legs hip distance apart. Hands stay on the hips unless you are holding weights.

Bend the standing leg into a lunge. The leg propped up should also bend. Press through the heel of the standing leg as you stand up. Hands can stay on the hips or you can raise them (as seen in picture) to make it harder. Do all reps on one leg, then switch legs. The deeper the lunge, the harder the exercise.

REPS: 2 sets of 10-12 lunges, each leg

ADVANCED: If you are holding weights, drop them to the floor. Jump off the floor with the standing leg. It doesn’t need to be a huge jump! Come down with CONTROL. DO NOT allow the elevated leg to move from the bench. Nail it down! Use the arms to help you leap up in the air!

I like to add the advanced at the tail end of a normal set. Do 4-6 hops each leg and feel the burn!!

Linking up with Women Living Well

5 Comments »

New Move Monday: Standing Leg Circles

Clare : February 26, 2012 11:07 pm : Exercise Ball, Featured, Lower Body, New Move Monday

I’ve done this exercise for years in my classes. It’s a great toner for the standing leg, core and hips! It will also work your balance which is very important.

♥♥♥

How To:

1.) Stand at about 7 o’clock with a big aerobics ball on the floor beside you. (Feel free to put weights around the ball to anchor it)

2.) Start by circling the leg in a big circle around the ball. Lead with the heel and don’t hit the ball. When you get back to starting position, repeat the circle.

3.) Keep the hips steady and don’t wobble around!

4.) Do all reps on one side, then REVERSE the circle. You’ll find one side will be harder than the other!

5.) Once you’ve circled both ways, walk to the other side of the ball and repeat!!

6.) Do 8 circles one way, then 8 in reverse. Walk to the other side and repeat. Do 2 sets.

Finishing the circle.

View from behind

♥♥♥

Make it harder 2 ways:

- Hold a light set of weights and extend arms (shown below)

- Hold hands out to the side OR hold hands above head (without weights)

1 Comment »

New Move Monday:”Criss-Cross Applesauce” Workout

Clare : February 19, 2012 6:12 pm : Abs and Lower Back, Featured, Lower Body, New Move Monday, Upper Body, Videos, Weights

Yes. You read that right. Each of these moves will mimic a criss-cross. You can also say”criss cross applesauce” on some of them. Sorry. I have small children in the house. These are the things my mind thinks of right now. :)

Make sure you view the video of each move first. Then, print off the pdf for you to take with you!

I recommend doing these when you are short on time or you need to add some variety to your current strength routine.

(For the record, my 2 year old daughter does the criss cross squat every time I tell her “criss-cross applesauce”. Oh the perils of being an aerobics instructor’s daughter! LOL!)

Criss-Cross Applesauce Workout

1.) Alternating Punches: Stand with legs hip width apart. Grab a set of dumbells and punch them in front of you. Be sure to alternate which hand is on top. When the arms come out beside you, be sure to squeeze.

2.) Behind the Back Cross: Take the arms and cross them behind you. When you release the cross, be sure to squeeze as the arms are out beside. Alternate which hand is on top each cross.

3.) Criss Cross Squat: Start with both legs further than hip width apart. Jump and bring one leg crossed in front of the other. Jump out to the starting position, then jump back in with the OTHER foot in front. Each time your legs come out, be sure to squat down deep. You can make this a more cardiorific (my new word) move by adding the upper body with the squats!

4.) Ab Scissors: Lay on the floor with forearms supporting you. Take the legs out in front of you and make tiny crosses, alternating which foot is on top, then extend the feet wide. It’s a “Switch, Switch, Switch, Extend”. Keep the chest lifted and breathe as you do these.

5.) Heel Crosses: Lay on the floor with your forehead to the ground. Extend both legs behind you and turn the heels towards each other in a “V” position. Quickly switch them as you alternate which foot is on top.

6.) Cross Cross Glute Stretch: Sit. Cross the legs. Take one foot and place it on top of the bottom knee. Hold the stretch. Switch legs. To make the stretch deeper, lean forward with your forearms on the ground.

Click on image below to print!

♥♥♥

(Click here if you can’t see the video)

(Linking up with Women Living Well)

8 Comments »

New Move Monday: Cardio Burst Video #1 (Jacks/Climbs/Steps)

Clare : February 12, 2012 3:31 pm : Abs and Lower Back, Featured, Lower Body, New Move Monday, Upper Body, Videos

Cardio bursts in a workout are very important to challenging the heart and really making the muscles work harder. I add these into my personal workout a lot and this is a combo that I made up that I use all the time. Seriously.

You don’t have to do it to music, nor this song, but I find that exercising to music with a strong beat really helps keep you working hard.

Keep the arms wider than shoulder-width apart and the gaze to the floor. BREATHE!

The basic moves on this cardio burst are:

♦ Plank Jacks

Try and keep the upper body as still as possible while jacking out the legs.

♦ Mountain Climbers

Right knee and left knee move up and back to the chest. Again, try and mobilize the torso.

♦ Step up/Step Back

Drive the right leg up to the right hand as far as you can, then step back and repeat on the other leg. To make it a little harder, drop the opposite hip to the floor as the other leg moves to the hand.

♦ Elbow Plank

Go to elbows and hold a strong plank!

I like to move down the pyramid on counting with these. Doing 16 counts for each exercise, then cutting it down to 8 counts. You can rest anytime you need and repeat as much as you like. The point is to get your heart rate HIGH, as if you are reaching the top of the mountain!

(Click here if you can’t see video)

Linking up with Women Living Well

16 Comments »

New Move Monday: Standing Hip & Thigh Toner

Clare : February 5, 2012 10:09 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Videos

New Move Monday is BACK!! Here is a 1 minute video of me demonstrating a move to tighten and slim down the hips and obliques. You can do this easily anywhere you have a chair—even if it’s not during a regularly scheduled workout!

Be sure to keep tall and extend the moving leg straight beside you. (as opposed to an angle) Really press up through the standing leg as you come to a standing position!

(And YES–my shirt says, “Eat, Sleep, Workout” LOL!)

Do 2 sets (each side) of 10-12 reps.

(Click here if you can’t see the video)

(Linking up with Women Living Well!)

8 Comments »

{31.3 Jump} Week 4- FINAL WEEK + The “J.Lo” #1 (Video)!

Clare : January 22, 2012 10:15 pm : Challenges, Featured, Fitness, Lower Body, Resistance Band, Videos

Well ladies. You’ve done it! We are in the final week of the {31.3 Jump}!

1.) Time to check-in! How did you do last week?

2.) I’ve got your printable this week and another video! This is my most requested exercise in my classes and even though the pain is great, the excitement for it is greater!

(If you can’t see video, click here)

The "J.Lo #1" (video) : peak313.com

{31.3 Jump} Week 4 Printable

or

3.) We have a WINNER from our mid-week Rah Rah Rah!! I used random.org to choose a number and the lucky winner is:

JOYCE

(comment left Jan 18th 8:25am) Please contact me with your address!!

4.) Next week we will still have the online check-in and I’ll have some parting words for you, so come back!

6 Comments »

New Move Monday: Style & Shape Your Hair & Body!

Clare : November 6, 2011 9:45 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Videos

90 minutes. It’s roughly how much time I spend a week doing my hair. I don’t wash it every day (gasp!) but when I do, it takes a decent chunk of time to get it dried and styled. The other days don’t require as much time, but it all adds up! That’s 90 precious minutes that we are just standing and holding a styling appliance. I’ve decided to create some exercises so that you can make the most of your time! Check the video below!

(Click here to view video if you have problems seeing it!)

The fact that your hands are up during these is actually a huge benefit! That really makes the core “engage” and tighten so that you stay balanced. You can take most of these moves and transfer them to the gym with weights too! Let’s get to it!

♥♥♥

{Hip Circles}

Start circling your hips to one side. Be sure to “hit” all 4 points (as seen below). The torso stays still! When you complete one rotation, stop and circle the other way. Repeat alternating hip circles. Concentrate on keeping the abs nice and tight! (I turned to the side in the “front” picture with hopes you could see that better) Reps: 2 sets of 6 circles each way

{Pelvic Tilt}

Start with your hips square to the counter. Tilt your pelvis back. (Think of pushing your tailbone up and out). Now, collapse the abs and scoop the pelvis forward. The movement back and forth is tight and controlled yet done in a smooth rolling motion. Repeat. Reps: 2 sets of 6 tilts each

{Shimmy Shimmy}

Start with your hips square to the counter. (I’m turned in this picture) Shimmy or slide from your hips to the ribcage to one side. Come back to center and then go the other way. Do not BREAK the torso. Keep it straight and strong. Pull the naval to the spine and lift up and out from the hips. (You never want to “sink” down) It is a tight, controlled shimmy! Reps: 2 sets of 6 shimmys each side

{Calf Raises}

Lift up and down on your toes. (Hold onto the counter if needed) You can also play around with variety as seen here! Reps: 2 sets of 10 raises

{Glute Extension to Knee Lift}

(This move may have to be modified depending on how much room you have around you.) Extend one leg behind you then bring it up to your waist in a smooth motion. As you bring the knee to the waist, add a little *uh*( aka: squeeze) to work those abs. Repeat. Be sure to switch sides! Reps: 2 sets of 10-12 extensions/lifts each side

{Standing fire hydrant}

Stand on one leg. The other leg bends at the knee. Move the lifted leg directly out from the standing leg as you keep the leg bent. (The knees are in line with one another) Bring back to the starting position. Repeat. (This is called the “fire hydrant” because it simulates a doggie, ahem, using the restroom on a fire hydrant. It’s typically done on the floor on all 4’s. Got the visual?! :)) Reps: 2 sets of 8-10 lifts each leg.

{Squat&Drag}

Great name, eh? :) Squat down a few inches. (“Sink into your heels”) Take one leg WHILE YOU ARE SQUATTING and drag it behind you. Stop and drag it back to starting position. Repeat without STANDING!!! Switch sides. If you want to change it up, you can drag it out to the side too! Reps: 2 sets of 10 drags

{Dry& Balance}

I am missing my HAIRDRYER in this picture! Some of you do the ole’ flip-er-roo when you blow dry, so I thought I’d add in an exercise for you! While you are bent over, extend one leg behind you. Stand on that leg 4-12 seconds (depending on your balance strength!) Switch sides! Reps: 2 sets of 4 holds

Did you know that you can PRINT this? Go to the top of the blog and look for the PRINTER icon! There are many options for you!

14 Comments »

New Move Monday: 2 Point Tabletop (pregnancy)

Clare : October 24, 2011 1:51 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Pregnancy, Upper Body, Weights

You can do this exercise, pregnant or not!! This will work your shoulders, core and rear end/legs!!

♥♥♥

New Move Monday: 2 Point Tabletop (pregnancy) : peak313.com

Get on all four’s. (Do this on a mat or towel if this bothers your knees) Take one light weight (2-5 pounds) in one hand. Lift your arm with weight straight out beside you while extending the opposite leg behind you. (As seen above) Bring the arm back down to beginning position while simultaneously bringing your leg towards your chest. Repeat.

Be careful to keep your lower back supported as much as you can. Draw the abs (from what you can feel!) in tight. Breathe and keep the gaze straight down to the floor.  Be sure to switch sides after doing all reps on one side!

Do 2 sets (each side) of 8-12 extensions!

1 Comment »

New Move Monday: Side Plank with a Lift!

Clare : October 10, 2011 2:32 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Outside, Upper Body

I love planks!! (Just ask my pilates class!) I’m sure many of you have done a side plank before, but here is a twist on it. You can do this outdoors while your children are playing, in your living room near your stairs, or even at the gym on a step! It’s a little more challenging, so if you aren’t able to accomplish this, then just take it to the floor and even do this on your forearm (otherwise known as a “side elbow plank”). And YES…I’m wearing my running skirt!

♥♥♥

(Instruction below the picture)

Find a step and adjust your legs one on top of the other. The arm on the floor is below your shoulder. Place the other hand on your hip. Try to keep your hips lifted and core tight. Hold this position for 8 seconds. Relax and repeat!

To make it a little harder, do the same as above but lift the top hand towards the sky. Think of the chest open and lifted!

Want more challenge? Tip your torso towards the floor. Think of hiking your hips up toward the sky. Come back up to starting position and repeat.

AND…if those weren’t tough enough, then try this! Lift up the top leg and hold!

Do 3-5 holds of 8-12 seconds! (or as long as you can hold!) Be sure to switch sides!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

3 Comments »

5 no equipment, anywhere exercises at The Better Mom!

Clare : September 29, 2011 8:00 am : Abs and Lower Back, Featured, Fitness, Lower Body, Upper Body

Today I’m posting at The Better Mom!

Find me there to get 5 no equipment, anywhere exercises for busy moms!

Here’s a sneak peak!


1 Comment »

New Move Monday: The Tilt & Touch

Clare : September 19, 2011 5:07 pm : Featured, Fitness, Lower Body, New Move Monday

Our balance is something that gets worse the older we get. This move will help improve it and also help tone and strengthen the glutes and core!

♥♥♥

(Instructions follow picture)

Start standing in the position above.

Start to hinge, or tilt forward from the waist. DO NOT BEND IN THE LEGS but keep a soft leg which means, don’t “lock” the knee. Hold strong in the standing leg and keep the leg that’s lifted nice and high.

Try and touch the floor with both hands while keeping the back leg lifted.

Return to the starting position with the hands down, or…….

End with the hands in the air for a more ADVANCED level. Think SMOOTH & CONTROLLED  the whole time through. You will get into a little groove after the first or second one.

Do 2 sets (each leg) of 8-10 taps.

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

1 Comment »

New Move Monday: Butt Blaster

Clare : September 12, 2011 2:06 pm : Featured, Fitness, Lower Body, New Move Monday, Resistance Band

You want to lift and tone your rear? Try this exercise on for size. You’ll feel it right away, especially in combination with other lower body exercises done the same day!

♥♥♥

Grab your exercise band and go to the floor. Take both ends of the band in one hand and loop the same side foot in the band. (Be sure the band is nice and WIDE across the middle of the foot)

Place your hands on the floor a little wider than shoulder-width apart. Keep the lower abs and back nice and tight. Don’t let them arch up or sink down. (To modify, hold the band closer to the middle of your body as opposed to directly under your shoulders)

Extend the leg that has the band straight behind you. Think “up and out” with the heel. Control the leg back in and repeat. Hold onto that band tight!!

If you really want to get crazy, pop up to your toes instead of resting on your knees. Yikes!

Do 2 sets of 10-12 extensions (each leg)

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

3 Comments »

The “Deskie” Workout {seated}

Clare : August 22, 2011 1:35 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Upper Body

Last week, I presented to you the “Deskie” workout–exercises to do while standing at a computer. This week, I’m going to present to you exercises to do while seated!

Don’t forget about the special discount Peak313 readers get at Fitness Wholesale! Use code FW15KF at checkout!

♥♥♥

Equipment Needed:

- Small pilates ball (or a small non-weighted kid’s ball)

2 Gliding Discs (or 2 paper plates)

♥♥♥

1.) Knee Squeeze: Take ball and place between the knees. Squeeze and pulse the knees together. Do a set of 16 reps. Pause and hold the squeeze for a 10 second count. Repeat. Do that 2 or 3 times.

2.) Leg Lift & Lower: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and hold for a second, then drop legs. Repeat. {Reps: 2 sets of 10-12}

3.) Tricep Swim: Put ball against your chest and desk. Lean forward. Stick both arms out behind you and quickly move them as if you were swimming behind you. Inner part of wrists are up to ceiling. {Reps: 2 sets of 12 swims}

4.) Elbow Circles: Put one disc on desktop. Put your elbow on it and do small circles. Reverse after doing all the reps for that arm. For added challenge, place both discs on the desktop and circle at the same time! {Reps: 2 sets of 8 circles both ways}

5.) Chair Hovers: Fold your arms on top of each other. Lift up a few inches (hover) from your chair for 2 seconds and then sit back down. Repeat. {Reps: 2 sets of 10 hovers}

6.) Leg Lift & Extend: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and extend them out. Bring them back in and down. Repeat. {Reps: 2 sets of 10-12}

7.) Ball Pass: Place ball in one hand. Extend arms out to the side. Lift up arms and pass the ball to the other hand. Extend both arms. Repeat. {Reps: 2 sets of 12-14}

8.) Chest Squeeze: Take the ball and extend it in front of you with both hands. Lift your arms up above your head and BE SURE TO SQUEEZE ARMS TOGETHER as you lift. Drop and repeat. {2 sets of 10}

BONUS: Sit on a large exercise ball. You will use more muscles to maintain your balance and you can use it to get a good stretch in the lower back and legs!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

4 Comments »

The “Deskie” Workout {standing}

Clare : August 14, 2011 8:26 pm : Featured, Fitness, Lower Body, New Move Monday, Upper Body

Do you spend a lot of time in front of a computer seated? (for all intents and purposes, a “DESKIE”)  Statistics tell us that adults and children spend over 70% of their day on their bottoms!! I wrote about what media does for our bodies but I’m determined to help you break those downfalls!  I’ve put together a routine for you to do while you are in front of your computer.

Remember, this should not replace your normal exercise routine, so do your best to get that in!

(This week’s exercises will be what you can do while standing and next week will be what you can do while seated so be sure to come back!)

♥♥♥

You don’t have to purchase anything, however I really like the gliding discs and this small ball that I’m using in the pictures below. And just for my Peak313 readers, you get a special discount!!! Use code FW15KF while checking out at https://www.fwonline.com.

Equipment Needed:

- Small pilates ball (or a small non-weighted kid’s ball)

2 Gliding Discs (or 2 paper plates)

♥♥♥

You will need to stand up against something that is counter height, so move your laptop to the kitchen island if you have one.  (pictures below instruction)

1.) Stand up. You’ve already burned almost 50 more calories than sitting!!

2.) Counter-top Push-Up: Stand with your feet about 5 feet away from the wall. Put your hands on the counter and push your body back. Clap your hands and return them back to the counter. (It’s a push-up) Make sure you control the push off and return. {Reps: 2 sets of 12 push-ups } *To make it harder, lift one leg behind you and continue. (not shown) Be sure to switch legs halfway thru!

3.) Half Circle Slides: Stand with legs hip distance apart. Drop one disc to the floor and place the ball of your foot on it. Slide it in a smooth, controlled motion from the 12 o’clock position to the 6 o’clock position. DO NOT BEND LEG. Then reverse it. Be sure to extend it out as far as you can while keeping your body still. You should feel a nice contraction of the glutes and hips when it’s at 6 o’clock. {Reps: 2 Sets of 10 half circles EACH LEG}

5.) Single Leg Sliding Squat: Stand with legs hip distance apart. Drop one disc to the floor and place the ball of your foot on it. Sink down into the standing leg (put your weight onto your standing heel) Now take the leg with the disc and slide it up, then back to the starting position (shown below). Slide straight out beside you (shown below), then back to start, then slide back behind you then to start. DO NOT RAISE UP ON THE STANDING LEG WHILE DOING THIS. Repeat. {Reps: Do 2 sets of 8-10 per leg}

6.) Single Leg Sliding Lunge: Stand with legs hip distance apart. Drop one disc to the floor and place the ball of your foot on it.Sink down on your other leg and then slide the leg with the disc behind you (shown below) and then bring it back to starting position. DO NOT STAND UP WHILE DOING THIS. Repeat. {Reps: 2 sets of 8-10 per leg}

6.) Shimmy Side Bends: Stand tall in front of the computer. Bend from the side and try and reach the ankle. Come back up to starting position. Repeat. KEEP THE CHEST LIFTED and imagine opening up the non-reaching side nice and big. {Reps: 2 sets of 12 each side}

7.) Standing Fire Hydrant with Ball: Take the ball and nestle it into the area behind your knee cap. Lift that bent leg behind you and then back to the starting position. Then extend the bent leg out to the side and back to starting position. Repeat. Really SQUEEZE that ball thru the whole thing if you can! {Reps: 2 sets of 10 reps on each side.}

♥♥♥

Don’t forget about the special discount you get from Fitness Wholesale (FW15KF) . Come back next week to find out a whole other set of exercises to do while seated! I’d LOVE to know your thoughts on this routine!!  You can contact me below in the comments, find me on FACEBOOK, or TWITTER or be sure to sign up to receive my posts in your inbox!!! (See area on the right side of page!!)

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

6 Comments »

5 Ways to Prevent & Treat Shin Splints

Clare : August 13, 2011 4:02 pm : Featured, Lower Body

I decided to write this post because I get asked this question a few times a month. I figured if that many people want to know about it, then you might too!!

I haven’t struggled with shin splints since my high school days, but let me tell you. I had them BAD!! I remember in jr. high getting them while practicing my hurdles and sprints. As a matter of fact, I had to miss a track meet and some practices because of them. Even with all my running and exercising, it’s been a rare occasion that I feel a twinge of pain in that area! So this goes to show that they can be healed!!!

First of all, we need to identify where shin splints occur. They occur on the lower, inner part of the leg as seen in the picture below. more »

2 Comments »

New Move Monday: Calf Raises Gone Crazy!

Clare : August 8, 2011 3:24 pm : Featured, Lower Body, New Move Monday, Outside

We’ve all done your basic calf raise a million times, right? You’ve done it with weights, off a step or even with one leg lifted. This progression of raises changes the angle that your heels are pointed. You will feel the exercise a little differently this way! You will also feel the stretch and strengthen in the front of your legs around your shins. This is a very easy exercise to do anywhere you are!

♥♥♥

(Instruction below the picture)

Basic calf raise. Hold onto a wall or chair if you need extra stability. (Heels are pointing straight behind you)

This is where the calf raises get crazy! Turn your heels in towards each other like you are making a “v” with them. Continue raising up and down.

Now take your heels and turn them away from your body. Continue raising up and down

♥♥♥

There are many ways that you can do these progression of raises.

1.) Do one set (10 raises) of the first picture. Then another set of the second picture and so on.

2.) Switch which raise you do on each rep. So do the basic raise, then do the inverted “v” then finish with the “v” out. Repeat until you do 12 reps total.

3.) Just pick one style and do all reps and sets with it.

Go for 2-3 sets of 10-12 raises.

*Remember, to add additional challenge, add some pulsing while your heels are up towards the end of one of your sets!

Let me know how you like it!

——

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

2 Comments »

New Move Monday: Wall Lunge w/Ball (pregnancy)

Clare : August 1, 2011 1:18 pm : Exercise Ball, Featured, Fitness, Lower Body, New Move Monday, Pregnancy, Upper Body, Weights

I didn’t have a lot of time today to take new pictures so we are pulling back into some old pictures I took a while ago! I took this as part of a group of exercises while I was 8 months pregnant with my 2nd child.

Many people aren’t sure what they can do while they are pregnant, but the reality is you can do a LOT especially if you were active up til you got pregnant. There are modifications you can do to most exercises and using the big aerobics ball is one way to achieve that.

( Consult with your doctor before doing any exercising while pregnant. )

♥♥♥

Grab your large aerobics ball. If you want, grab a set of weights too. Take the ball and place it against the wall. Lower the ball to where it is at your hip. Rest the arm closest to the wall on the ball grab a weight (if you have one) with the other. Take the leg closest to the wall and extend it behind you in a lunge position. Lunge down and up. The ball rolls gently against the hip with you. (You may need to adjust it in the first few reps until you get a hang of it) Keep your chest lifted, naval to spine (it’s still there!) and curl the arm with the weight up and down along with the lunge.

Do 2-3 sets of 8-10 reps each leg.

New Move Monday: Wall Lunge w/Ball (pregnancy) : peak313.com

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

2 Comments »

New Move Monday: Stomp the Ceiling

Clare : July 18, 2011 1:38 pm : Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday

No equipment? No problem! This is a great strengthener for the lower back, glutes and legs. This move can also be done on the exercise ball, but today I’ll demonstrate for the floor. Add this move to your routine a few times a week and you’ll feel much taller and tighter through the midsection!

♥♥♥

(Instruction under the Photo)

Lay with your chest/belly on the floor. Place both hands underneath your forehead. Bend both legs and keep the feet relaxed.

Lift one leg into the air as if you are stomping the ceiling. Control the lift up and down. It’s like you are pressing your feet into the ceiling. You do NOT need to flatten the foot—a relaxed foot is just fine. Bring the leg down to starting position and then do the other leg. Repeat.

Do 2-3 sets of 10 lifts (each leg does 10)

Advanced

Lift both legs into the air at the same time. Keep the legs apart (heels not touching). Control the lift up and down.

Do 2-3 sets of 10-12 reps

My son wanted to join in the fun :)

Here is a view of how high (or maybe how low!) my leg actually lifts. It’s not very far off of the floor.

—-

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

2 Comments »

New Move Monday: Seated Leg Lift w/Medicine Ball

Clare : July 11, 2011 4:20 pm : Featured, Fitness, Lower Body, Medicine Ball, New Move Monday, Videos

Are you a runner? Try this exercise out!

Do 2 sets (1 set works both legs) of as many reps  as it takes to feel a burn. This will differ with everyone and how heavy of a ball you use.

You can do alternating single lifts, or stay on one leg and complete the set!

(If you can’t see video, click here)


2 Comments »

New Move Monday: Half Circle w/Medicine Ball (one-leg)

Clare : June 26, 2011 9:39 pm : Featured, Fitness, Lower Body, Medicine Ball, New Move Monday

I used to do this move all the time about 6 years ago and it zapped my legs and abs in shape in no time. I forgot about it, but then pulled out my medicine ball the other day and it came back! I am using an 8 pound med ball, but I’d recommend anywhere from 4-6 pounds. If you don’t own a medicine ball, grab one dumbbell and use it!

(Pictures below description)

♥♥♥

Grab the ball and stand with one foot against the side of the knee. (To modify, keep the foot on the floor beside the ankle) Keep the chest lifted and the abs strong!

Here’s the tricky part. Move the ball down towards your ankle while standing on one leg. It’s like you are making a half of a circle. As you move your arms down towards the ground, the standing leg will bend into a small squat. The non standing leg kicks back.

New Move Monday: Half-Circle w Medicine Ball : peak313.com

Stop once you get to the position below. Press firmly into the standing leg and and then reverse the half-circle back to the starting position. Really press into the leg that’s holding you. Use your abs to lift you back up. *Try not to leg the non-standing leg touch the ground at any of it!!

Here is the view from the back.

Back leg starts to extend toward the back.

Ending position, then reverse the circle

This should be a nice SMOOTH, controlled motion. It’s hard to really see the move in still pictures, but just think of making a half circle with the arms and the medicine ball.

Do 2-3 sets of 8-10 on EACH leg! (Do 8-10 reps on one leg first, then move to the other leg)

2 Comments »

New Move Monday: Inner Thigh Lift on Exercise Ball

Clare : June 12, 2011 8:55 pm : Exercise Ball, Featured, Lower Body, New Move Monday

The inner thigh is a difficult area to target yet it’s an area that many women ask me about. I found this move “by accident” a few years ago playing around with the ball while working out at the gym. It’s very effective!!

Be patient with yourselves on this move. It generally takes my students a session or two to get the feel for it. The tricky part will be balancing yourself on the ball at first!

*Important note about the exercise ball. You must have a ball that fits your frame. The rule of thumb is this: If you are 5’4″ or shorter, choose a 55″ ball. If you are 5’5″ or taller, choose a 65cm ball. Make sure you have enough air in the ball! It won’t pop–I promise! I use an air compressor to fill mine up!

♥♥♥

Take the exercise ball and find an open wall. Place the ball under your hips and keep one hand on the floor. Put both feet up on the wall straight beside you. KEEP THE HIPS STACKED.

This picture is demonstrating the incorrect way to lay on the ball. In this picture, more of my torso/upper hip is on the ball. You will not get a proper range of motion if you lay like this.

Turn the heels together in a “V” position and drop the bottom leg to the floor. (The moving leg does NOT touch the wall)

Bring the bottom leg back up to the top leg WHILE MAINTAINING the “V” position. As you lift your leg, focus on PRESSING the inner thigh up to the ceiling. Repeat the drop and lift. Keep your abdominals tight and your arms strong to keep you balanced.

REPETITIONS: Do 2 sets of 12-15 on EACH LEG.

ADVANCED: Add some pulsing at the “top” of the move. Count to 8 while quickly pulsing your leg up.You can add the pulsing at the end of the first or second set of 15 reps.

7 Comments »

Medicine Ball (Full Body)

Clare : May 4, 2011 11:26 pm : Abs and Lower Back, Featured, Lower Body, Medicine Ball, Upper Body

If you’ve seen a medicine ball before, you may have looked at it, then quickly walked away thinking that it must be a piece of equipment for athletes only! Do not fear! These weighted balls are a GREAT addition to your home gym and your workout routine. They come in many varieties–handles, no handles, small, large and a variety of pounds. They don’t take up a lot of space and will last you a long time. Not only are they great for abdominal exercises, but upper and lower body as well.

The exercises performed below are done with an 8 pound ball. If you do not have a medicine ball, you should be able to grab one weight and complete the exercises. (although some of the moves may not be as comfortable)

(Fun Fact: I was 14 weeks pregnant with my daughter in these pictures and my photographer was Courtney from WomenLivingWell!)

Alternating Side Lunge w/Chest Press: Grab the medicine ball and stand with feet a little further than hip width apart. Lunge to the right as you press the ball in front of you with both hands. Bring the ball back to your chest as you come center with your body. Lunge to the left and press the ball out again. Bring back to the chest, with body coming center. Keep the chest lifted and high! REPS: 2 sets of 8-10 reps (1 rep is going to the right and then the left)

Hinged-Over Lift: Take the medicine ball in both hands. Hinge over from the waist and keep your knees soft. It’s almost like you are in a small squat. (Do NOT break the torso). Take the ball and lift it up to where your biceps meet your ears. (see picture above) Then bring back to starting position. Keep the gaze to the floor the whole time and be sure to stay squatted and hinged. (Sounds major, eh?) ADVANCED: As you lift your arms up and down, press the ball with your hands. REPS: 2 sets of 12 reps

Platypus Walk: Grab the medicine ball and lift it with both arms above the head. Take your legs and turn both toes out, away from the body, as opposed to having them face forward. Squat down slightly. Walk up on a 4 count (“right foot, then left foot, right foot, then left”) Then, walk back on a 4 count. Keep the hands lifted and the rear end in a slight squat. It will feel a little odd, but have fun with it! REPS: 2 sets of 12 reps

Tricep Extension: Grab the medicine ball with both hands and lift it behind  your head. Lift the ball above your head, then return it to starting position, as pictured above. (Be sure to keep your elbows “in” as opposed to flaring out to the sides.) When you lift the ball up, think PRESSING your wrists up thru the ceiling. (this will help engage the tricep muscle) Be sure to keep the abs and lower back supported by drawing in the abs towards the spine.  REPS: 2 sets of 12 reps.

Shoulder Bridge: Take the medicine ball and go to the floor. Lay on your back and put the ball underneath your feet. Drop and lift your rear end while you keep your feet on the ball 8 times, then hold the rear end in the air for an 8 count. Relax and repeat that cycle 2-3 times. ADVANCED: Lift the right leg up, then take it back down to the ball, then lift the leg leg up and bring it down. Repeat. Do 8 times, 2-3 sets.

Oblique Twist: Grab your medicine ball and sit down. Plant your feet firmly in the floor about hip width apart. Hold the ball at your chest and begin twisting right and left with control. Keep the chest lifted (don’t sink) and shoulders away from the ears. The elbows should be close to your body as if you are knocking someone out at your hips. Exhale as you twist right and left.  ADVANCED: Lean back slightly as you twist. Try lifting your feet off the floor a few inches while maintaining balance! REPS: 12-15 reps 2 sets

Lower Ab Drop: Grab your medicine ball and lay down. Put the ball between your knees and extend your legs into “chair pose” (see picture) Keep your head to the floor and put your hands to the side on the floor. Inhale, then exhale and with control, drop your legs to where your toes almost touch the floor and return them to starting position. Do NOT collapse the legs. Keep them extended. Repeat.  ADVANCED: Lift your head and put both hands behind your head as you do the move. REPS: 10-12 reps 2 sets

6 Comments »
« Post 1 »