Today we work those wonderful muscles that many of us tend to spend most of the day on! So, for just a few moments, let’s actually work them....instead of just sitting on them. Check out our new additions, starting at #15. Enjoy!
Same rules apply:
FIRST: Choose 3 (not many, right??) exercises you will do ~ out of the 12 listed below.
SECOND: Choose what level you will perform each exercise at ~
- Novice Level ~ no specific number required. The idea is to encourage you to try an exercise and not be overwhelmed by a set number, just be honest with yourself about it.
- Beginner - repeat the exercise TWICE
- Intermediate - repeat the exercise THREE TIMES
- Advanced - repeat the exercise FOUR TIMES
You can be at different levels for each exercise. The goal is to challenge yourself and ~ most of all ~ get in the habit of moving!!
THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)
1. 25 Frogs (Tami’s favorite.....Gayle's, not so much!!)
Lie facedown with knees bent and open to sides, feet flexed and heels pressed together. Bend elbows and stack hands so that you can rest forehead on top. Keeping heels touching, squeeze glutes and lift thighs off the floor. Lower back to the starting position; repeat.
2. 20 Heel Bridges
Lie face up with knees bent and feet flexed so that just heels remain on the ground, arms down by sides. Engage abs and lift hips off the floor. Slowly lower tailbone to the floor and lightly tap down before lifting back up into bridge.
3. 20 Kneeling Rear Attitude
From an all fours position, bend elbows to the floor below shoulders and clasp hands together. Bend left knee behind right, curling left heel in closer to body, pointing toes.
Lift left leg up behind hip as knee turns out to the side into a rear attitude position (avoid shifting hips side to side during the exercise). Bend left knee back behind right. Do all reps on the first side, and then repeat on other leg to complete the set.
4. 10 (per leg) Marching Leg Raise
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest. Hold for 2 counts, then lower your right foot. Repeat with the other leg.
5. 1 minute Mountain Climbers
Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It will seem as though you are running in the pushup position. Alternate back and forth as fast as you can. Do as many as you can for one minute and then rest.
6. 25 Squats (EVERYONE'S FAVORITES....RIGHT???)
I think everyone knows how to do these! I was just nice enough to show you three different versions.
(Pay attention to that Advanced Version ~ on that one you JUMP up from the squat)
7. 20 Plié Squats
Yep, similar to the squats in Number 6, this time you just stand like a ballerina. WHAT FUN!!!
8. 15 - Single Leg Dead Lift
Stand on right leg with knee slightly bent, left leg extended behind hip with toes lightly tapped on the floor, both hands behind head. Keeping weight in right foot and spine naturally straight, hinge forward from hips and lower chest until parallel to the floor.
Maintaining a flat back, raise torso back upright, lifting left leg higher behind hip, balancing on right foot (shoulders should be over hips). Lower left toes and hinge forward to repeat. Do all reps on the right, and then repeat on opposite side to complete the set.
9. 25 (per leg) Side-Lying Power Kick
Lie on right side, with right elbow bent under shoulder, lifting ribcage away from the floor with hips stacked and knees bent at 90 degrees in front of hips. Extend top leg straight in front of hip, foot flexed.
Bend knee into chest, then press out through heel to extend leg straight (imagine pushing something away from body with heel). Do all reps on the right side, and then repeat on opposite side to complete the set.
10. 25 (per leg) Standing Rainbows
Stand on right leg, left leg extended out to the side slightly in front of body (aim to the front corner of the room), foot flexed, with hands behind head.
Open leg out to the side and in line with hip, lifting leg slightly higher as it opens. Bring leg behind body (aiming to the back corner of the room) without letting foot touch the floor, then lift and open side to return to the starting position. (Imagine tracing a rainbow shape with heel.) Do all reps on the right, and then repeat on opposite side to complete the set.
11. Side-Walking Lunges
This exercise tightens up the outer part of your butt: Instead of lunging forward and backward, step out to the side, bend your right knee and lunge sideways. Repeat 10 times, and then switch to your left side.
12. Floor Y Raise (because we all know you love frogs 😃)
This is a three-exercise combination move. You'll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.
Floor Y Raise
Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a "Y." Your palms should be facing each other, so that the thumb side of your hand points up
13. SHORT VIDEO - Talk Dirty (by Jason Derulo) 2:56 minutes
*** Same choreographer and group as the Royals'
song.
*** Low impact, good for legs and butts, and
any level of person could do it.
14. SHORT VIDEO - Zumba Fitness - 3 minutes*** Just Dance 2014 Zumba version
*** Beginner to intermediate level
*** Your buns will hurt!
15. Toe Taps
Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
Now slowly and quietly tap your left toes to the floor, then your right.
Alternate tapping feet for one minute.
If you feel any lower back pain, don't bring your toes all the way down.
Beginner - 1 rep, 1 minute
Intermediate - 2 reps, 1 minute each
Advanced - 3 reps, 1 minute each
16. No Squats Belly, Butt, and Thighs Workout
What a Work Out!
This link includes 6 AWESOME exercises for your tush and thighs!!
17. Build a Sexier Backside in Seven Moves
Here is a review from one of our team member's:
Since I am just a beginner, I didn't do as many reps as they recommend, and I felt it all over my body! (I'm old and out of shape!)
Intermediate, I'd say do 3 sets of reps 2 x a week.
And for Advanced, I'd suggest 3 sets of reps every other day, so 3 x a week.
18. Side Kick on All Fours
- Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the right leg until it is parallel to the floor.
- Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower as you kick it.
- Bend the right knee back to 90 degrees, then lower the leg. This completes one rep.
- Do three sets of 20 reps per side.
19. Kettle Bell Workout
19. Marathon
.png)
Stand facing away from a bench or chair that is approximately knee height. Raise right foot off the floor slightly, reaching arms in front of body for balance, and sit down slowly on the bench or chair. Pause for 1 second, then push through left heel to return to standing. Two or three nonconsecutive days a week, do 2 to 3 sets of 10 to 15 reps on each leg.
Let's choose the 3 we are working on and get busy! Have a great day!
No comments:
Post a Comment