Archive for the ‘Fitness’ Category
Frog Squat Booty Raises – (aka Jersey Turnpike) – From standing with legs wider than shoulder width and feet pointing out 45 degrees, bend over at waist and place hands between the front (toe) part of feet, squat down so hips and butt are as low as you can go close to ground. This is your start position. Now keeping hands on the floor at all times, straighten your legs bringing your butt up and when you get legs as straight and butt as high as possible, fingertips always touching ground, then lower back down to start position. This is one rep, continue bringing butt up and down, straightening and bending legs into deep squat. || Read more
Get Ups – Lay on mat with knees bent and feet on ground with arms beside you. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up – try to not use hands for support, and get up to standing. Then reverse movement to lie down again and continue repeating these movements. To modify, use your hands for support to help you get up. || Read more
One Leg Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump back on one leg into plank position, with other leg elevated do a push up, jump supporting leg back in and jump up in the air. Alternate legs for each rep. || Read more
One Leg Walk out to Push up – From standing bend over at hips so hands touch floor, lift one leg so that only one leg is on ground during all movements and walk hands out to plank position, do a push up, then walk arms back in and come back up to standing. Try to stay on one leg as much as possible even in standing position, only touching down for balance as necessary. || Read more
Reverse Plank Twist Overs – Get in a reverse plank position, with the front of your body facing up, hands are just wider than shoulder width, hands are on ground with fingers towards head, or slightly out to side if more comfortable. Lift your right hand from ground and turning body over to the right swing arm over and bring hand down to ground, then lift hand and reverse movement back to start position. Repeat movements on left side and continue, alternating sides each rep. || Read more
Tiger Push ups – Get into pike position with hips raised and with legs and arms straight so body is in an inverted V position, and place hands close together so that index fingers and thumbs form a diamond shape, then press body down close to floor and back up. You will be using your triceps muscles. || Read more
T Push up Burpee with Side Elbow to Knee Tuck and Tuck Jump – Squat and Jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, then bend elbow, placing hand behind head and crunch elbow down towards bottom knee as it bends and comes up to meet upper elbow. After crunch return leg back to position and arm back reaching towards ceiling, then lower arm and come back to plank. Then jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump. || Read more
