Monday, June 29, 2015

MOVE Monday's Reverse Plank



Why strength training for women?
Builds muscle
Burns fat because muscle is more metabolically active that fat
More muscle = more calories burned
Creates more tone by filling in the loose skin with muscle
Increases bone density
Its fun and feels good which releases: oxcytocin, endorphins, testosterone
Gives power and confidence
Prevents osteoporosis
More blood and oxygen to the muscles, organs and heart
Sweat releases toxins created beautiful skin and youthfulness
simply holding these movements for 1 minutes also gives you the benefits of weight       
  bearing to build muscles and bone density

Give yourself the gift of strength to lift your babies, your everyday activities that involve lifting, pushing, pulling, and radiating vitality with those you share life with.

Mantra I give myself the power and strength in my body to overcome my mind when I feel weak, depressed, or moody.  Together, my mind and body are a perfect team to provide me strength to conquer the day and my life.

 
 Reverse Plank:
1. feet and knee's hip distance apart
2. hands under shoulders, push down to press up
3. press hips up as you squeeze glutes and back of legs
4. level hips with shoulders




1. reach opposite arm to opposite foot
2. switch sides reaching as high as you can to touch foot while maintaining leg strength and arm strength for stability
3. perform 20 reps


1.  extend the leg aiming for foot over hip
2. press single foot down and arms to lift torso and leg high
3. hold the position for 10 sec
4. progress to lift and lower top leg while maintaining reverse plank

1. raise single leg as high as you can while maintaining stability in hips and shoulders
2. don't let the opposite hip sink while alternating sides







Friday, June 26, 2015

Bikini Season Is Here!


Great workout for you butt and thighs plus a little core work to shape around the hips and belly.

Jumping jacks 30 sec
Plea wide jumping jacks 30 sec
Plea squat 20 reps
Hold chair to one side and perform leg lift straight leg, point toe lift up and slightly back to angle 30 reps
Bend knee of lifted leg rotate open and pulse leg back small movements 20-30 reps
Repeat left side from the chair

Plank mountain climbers 45 sec
Plank jumping jacks 30 sec
Hold plank 30 sec
Jump up to squat
Squats hip distance apart 20 reps, squeeze at the top
Lunges stationary with leg leading back to lunge
Stay on one side for 20 reps
Repeat lunge other side 20 reps

Hands and knee’s for back leg extended to opposite corner of room.  Bring knee back in towards same side elbow
Side of one hip for external rotation of top leg lift and pulse back
Reverse table hamstrings, leg extension and tricep dips
On back with one foot on a chair, opp leg extends and push hips up and down focusing on the back of the leg on the chair 20 reps