-30 sec max effort each exercise
-30 sec rest after all 5 exercises
-2 to 6 rds for a 6 min-18 min workout
Hip thruster-use kettlebell or weight. Hinge from the hip letting weight fall between legs, thrust your hips squeezing the glutes so you don't bend into low back. Do not tuck your pelvis.
Air squats-legs hip distance or a little further apart, squat as low as you feel comfortable, working to move further into the squat each time, goal is to get butt below the knees while keeping chest lifted.
Push ups- hands shoulder width apart, practice coming all the way down to the floor, drop if you must, elbows at a 45 degree angle back. Try bringing chest down before butt and squeeze the glutes
Yws- lift arms up into a y, while keeping head in alignment with spine and pulling bellybutton away from floor. Lift legs off floor, squeezing glutes. Pull elbows back into w lifting and lengthening through the back
Pike jack- hands directly below shoulders bent kneea, jump legs out on top toes pulling bottom up to the ceiling to work the core, come back down into a squatted position
If you are looking for a way to track your fitness/health habits here is one that I created for my clients which goes over everything I encourage them to address for a healthier lifestyle.
Ok, I may be way behind the times with this hack, but I thought I would post it just in case.
Do you throw away the part of the zucchini or cucumber that doesn't fit into the zoodler (did I just make up that name)? If so, get a little more zoodles out of your veggies by piercing a fork or knife into the center of the vegetable and continue to turn the fork; working to get as much of the vegetable peeled as possible.
Let me know if you already knew this hack...I'm curious :)
If you are foam rolling every day and not noticing any difference in the tension in certain areas of your body, it might have to do with your lack of hydration.
When you foam roll, you are working on releasing the fascia from the muscle (think of the yellowish thin layer of skin on a piece of chicken; that is similar to your fascia) If you are not well hydrated, your fascia becomes sticky and will attach itself to the muscle, which you may feel as a knot or tightness in that area. Your goal is to be drinking enough water to keep your fascia slippery so that it glides over the muscle rather than sticking to it.
Make sure to drink 1/2 of your body weight in ounces each and every day. Increase your water intake on hot summer days, when you workout, if you are drinking sodas, coffee, or alcohol, or if you are doing a lot of talking that day (respiration releases water in the form of your breath as well).
Today was another great day! No sugar cravings, no feeling like I was going to eat everything in sight. I actually ate a salad for lunch and had an amazing dinner.
I do want to make it known that I have tried many healthy cookbooks out (I have a LOVE for cookbooks), and most of the time when the family doesn't like the meal I have to give them the "this was a healthy meal" talk.
Not with this plan. Diane knows how to put a recipe together and every meal I have made so far has been delicious and actually, will be a part of my weekly recipe go-to list from here on out. These meals have been delish!!!
I truly believe this has allowed me to make it through the day. I am excited about dinner, when I used to get excited about the treat I was going to have after dinner.
Another day down, 18 days to go!!!
Mom, personal trainer, and corrective exercise specialist who wants to help you live an active and pain free life