Going to the park with my dog and my husband.
Abs
Bicycle - 2 sets of 12 reps
Vertical Leg Crunch - 2 sets of 12 reps
Reverse Crunch - 2 sets of 12 reps
Crunch with Heel Push - 2 sets of 12 reps
Plank Ab - 2 sets of 30 seconds each
Arms
Triple Play
•Hold a dumbbell in each hand and stand with feet shoulder-width apart. Raise arms out to the sides at shoulder height, palms facing up.
•Bend elbows 90 degrees, keeping upper arms parallel to floor and shoulders pulled down (palms face in here) [as in the photo].
•Extend arms overhead, palms facing each other, then bend elbows and lower weights behind head. Reverse move to return to start and repeat. Do 15 to 25 reps.
Shoulder Dip
•Get in push-up position on your hands (keep them wider than shoulders) and knees, toes off the ground. Tighten your abs so your body is aligned from knees to head.
•Bend elbows, lowering left shoulder toward the floor, and look to the right [as in the photo]. Press up and repeat, lowering right shoulder on the next rep. Do 12 to 24 reps, stopping before you're fatigued.
•Bend elbows, lowering left shoulder toward the floor, and look to the right [as in the photo]. Press up and repeat, lowering right shoulder on the next rep. Do 12 to 24 reps, stopping before you're fatigued.
Forearm Wall Push-Up
- Place your elbows and palms flush against the wall, and take a few steps back so that your weight is supported from elbow to palm. Then, extend your elbows out and back slowly. Do 12 to 24 reps, stopping before you're fatigued.
Shoulder Shrugs
- You can do this exercise with dumbbells, a barbell or a smith machine. I have pictured the smith machine below. With your hands at your in front of you waist high, hold the smith machine bar. Lift your shoulders towards your ears and then lower them.
Dips
1. Place the heels of your hands on a chair or bench. Keeping your back straight, extend your legs at a 90 degree angle to the top of your stability ball.
2. Keep your butt close to the bench and your shoulders blades back as you lower yourself down.
2. Keep your butt close to the bench and your shoulders blades back as you lower yourself down.
Back
Superman - 3 reps 30 seconds each
Single Arm, Single Leg, Roman Dead Lift - 2 reps 10 each
Shoulder Packing - 3 sets with 12 reps
Pull Ups - As many as possible
Legs
Step Ups
• Step up onto a bench/step and back down with your right foot 10 times. Make sure your knee is directly above your ankle as you step up.
• Switch feet and step up with your left foot 10 times.
• Want to challenge your abs while you do this? Interlace your hands behind your head.
Note: If you are collapsing into your back (meaning that your spine is curving) when you step up, the bench/step you're using is likely too high.
• Switch feet and step up with your left foot 10 times.
• Want to challenge your abs while you do this? Interlace your hands behind your head.
Note: If you are collapsing into your back (meaning that your spine is curving) when you step up, the bench/step you're using is likely too high.
Bridging
• Lay on the floor face up with your knees bend and feet flat on the ground. Hands at your sides.
• Place your ball between your knees and hold it there tightly using your inner thighs.
• Tighten your abs and glutes and lift your pelvis off the ground toward the ceiling. Hold for 30 seconds.
• Repeat the bridge lift 20-40 times total until you really feel your glutes burning.
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• Place your ball between your knees and hold it there tightly using your inner thighs.
• Tighten your abs and glutes and lift your pelvis off the ground toward the ceiling. Hold for 30 seconds.
• Repeat the bridge lift 20-40 times total until you really feel your glutes burning.
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Dumbbell Front Squat
Forward Lunge
Side Lunge
Yoga
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