Exercises

courtesy of www.fitnessmagazine.com

Good for:

Shoulders, abs, butt, quads

• Stand with feet hip-width apart, knees slightly bent, arms by sides.
• Lunge forward with left leg, bending both knees 90 degrees, and reach arms toward floor.
• Explosively push off left leg to return to starting position and lift arms straight overhead.
• Do 8 reps. Switch sides; repeat.

picture from www.fitnessmagazine.com

Good for :

Abs, obliques, butt, quads

• Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
• Lunge forward with right leg and rotate torso and arms to right.
• Rotate back to center as you quickly push off right foot to return to start.
• Do 16 reps, alternating sides.

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

Today’s EOTD is:

SEATED TORSO TWIST

1.Get into a sit-up position with your knees bent and heels on the floor.

2.Lean back as far as you can until you feel your abs tighten, but not so far that your feet lift completely off the floor. 3.Holding a basketball (Or another round object) in front of you, twist your torso to the left and tap the ball on the floor to the left of your hips.

4.Twist your torso all the way to the right and tap the ball on the floor to your right.

5.Twist back and forth 30 times, tapping the floor each time.

Picture credit

I did my week 6 day 1 of C25K on the treadmill & boy was it hard. I came to the realization of why it’s much harder to run on the treadmill rather than outside. I mean other than my clumsiness. It’s because I run much faster on the treadmill than when I run outside. So now when I run outside I am going to try can keep a similar pace to what I do on the treadmill.

It wasn’t hard except for the end. I had the mean stomach cramp and had to concentrate extra hard on my breathing for the last 3 mins but all in all I felt really good.

I truely love this program and intend to do a full review on it once I finish the 9 weeks. It truely amazes me how I have progressed from not running at all to being able to run for 20 mins straight.

Tonight is Jillian Michael’s Burn Fat Boost metabolism and some reps from the EOTD exercises.

~Randi

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

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

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

.

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

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

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

So I said I would incorporate a new exercise into my routine daily. So Monday- Friday you will see a post like this called EXERCISE OF THE DAY or EOTD for short.  Saturday & Sunday can be used to combine all exercises into a nice quick routine. I will hijack a picture and maybe even a description from another website (giving them credit of course) to chronicle the exercise that I will be adding. The first EOTD is below:

Lunge Deadlift

Lunge deadlifts

***This combination of a lunge and a deadlift is a great way to work every muscle in the lower body, including the glutes, quads and hamstrings. This advanced move will also challenge your core, balance and stability, so you’ll want to practice this move and concentrate on what you’re doing to get the most out of it.

1. Get into a lunge position with the back foot resting on a step or platform. Make sure the front leg is far enough forward that the knee stays behind the toe as you lunge.
2. Hold light-medium weights in both hands if desired.
3. Bend the knees and lunge down while simultaneously lowering the torso towards the front thigh and bringing the weights down towards the floor.
4. Keeping the torso down with the abs engaged, straighten the front knee as in a deadlift.
5. Bend the knee and push back up, straightening the torso.
6. Repeat for 8-10 reps on each leg, completing 1-3 sets.

***Taken from exercise.about.com

I have chosen this exercise because I LOVE lunges but really after a while they are boring. This seems to shake it up a bit with the weights and the step.

If you want to participate or try any of the EOTD’s by all means. Leave me a comment and tell me how you liked the exercise or even suggest an exercise for me to highlight.