Roundhouse A

(photo courtesy of self.com)

* Start on all fours (hands under shoulders, knees under hips)  with abs engaged and back flat

* Keeping upper body still, lift bent right knee out to side at  hip level.

* Repeat 10 Reps

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD – V-up and Roll
• EOTD – Glute Kick back
• EOTD – Bridge & One leg Bridge lift

Today’s EOTD is:

V-UP and Roll

1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position. 12 reps

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD (Booty edition): Roundhouse A
• EOTD – Glute Kick back
• EOTD – Bridge & One leg Bridge lift

Today’s exercise of the day is:

Glute Kick Back

1. Starting position: Get down on knees and forearms.

2. The move: Starting with the left, bend leg at a 90-degree angle, then flex foot and lift toward the ceiling. Being careful not to move pelvis, pulse foot three to four inches toward the ceiling.

3. After 15 reps, switch legs.

These are great for your booty!

***Goodhousekeeping.com

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD (Booty edition): Roundhouse A
• EOTD – V-up and Roll
• EOTD – Bridge & One leg Bridge lift

So because I totally forgot to post the exercise of the day yesterday I am going to have a 2 for one deal today. This is the same exercise but the 2nd version is a bit harder.

Bridge

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This exercise is perfect for your Abdominals, glutes, hamstrings.

1. Lie on your back, feet flat on the floor, knees bent, hands at your sides.

2. Inhale, then raise your bottom and your lower back off the floor as you exhale. Hold for one count. Slowly release, but don’t let your bottom touch the floor until you have completed all 12 repetitions. Focus on squeezing your glutes at the top of each rep.

Number of reps: 12; Time: 2 minutes

***Taken from goodhousekeeping.com

One Leg Bridge Lift

1.Hold Bridge position,

2.Lift one leg up to the sky, foot flexed

3. Continue with the bridge up and down motion

12 reps on each leg

***Taken from howstuffworks.com

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD (Booty edition): Roundhouse A
• EOTD – V-up and Roll
• EOTD – Glute Kick back

Today’s exercise of the day is:

Triceps Extensions

Triceps extensions are another great way to work the back of the arms. This version is a bit more challenging, since you’re lying down and have to work against gravity to control the weight during the downward motion. For this reason, you may want to start with light dumbbells to get your form down before attempting to go heavier.

1. Lie on the floor or a bench/ball and extend the arms straight up over the chest, palms face in. Use light-medium weights.
2. Bend the elbows and lower the hands until they’re next to the ears, elbows at about 90-degree angles.
3. Squeeze the triceps to straighten the arms without locking the joints.
4. Keep the elbows steady throughout the movement, only moving the forearms.
5. Repeat for 1-3 sets of 10-16 reps.

***Taken from exercise.about.com

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD (Booty edition): Roundhouse A
• EOTD – V-up and Roll
• EOTD – Glute Kick back

Today’s EOTD is:

Reverse Fly for Upper Back

The reverse fly is a great way to target the ‘posture’ muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders. Because you’re bent over, you’ll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well – you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso.

1. Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees.
2. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

***Taken from exercise.about.com

Related Posts:

• EOTD – Lunge Reach
• EOTD – Lunge Twist
• EOTD (Booty edition): Roundhouse A
• EOTD – V-up and Roll
• EOTD – Glute Kick back