Tag Archives: Fire hydrant

Workout Wednesday: Post New Year Blues

Are you getting them? The feeling at multiple points in the day of “Ugh, I just don’t want to get out of bed, or make the drive to work, and now I have to workout?!”

Yes, yes. I’m right there with you. After so many wonderful holidays for the last 2 months, reality is hitting hard. My day-to-day life is actually pretty awesome. I’m fortunate enough to have a comfortable and interesting existence, but sometimes I just don’t want to get out of bed!

Then I workout. My energy comes back, my mood is lifted. And I get to dance around in my pajamas for my warm up. And all that mood-boosting only take 16 minutes. So I will now post this workout and go do it! The blues only get you down if you let it happen.

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

High Knees

1. high knees (advanced: higher knees, quicker steps)

SquatSideKick

2. squat kicks (advanced: with weight held over your head)

RussianTwist

3. russian twist (beginner: with feet on ground)

Fire Hydrants

4. fire hydrant (switch sides half-way through each interval)

Lunge

5. speed lunges (small, quick bends w/ feet locked in place. switch sides halfway through interval)

plank(better)

6. plank (with kicks if you can)

Let me know how it goes. I hope you’re having a wonderful day 🙂

 

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Workout Wednesday: Feel That Bum Burn!

My workout class is growing as it’s wonderful. We’re getting lots of guests of patients and they’re starting to show up even when their original friend isn’t there! That class is my favorite hour of the week because I get to see people progress and get stronger right before my eyes. I love it. Maybe they can feel it and that’s why they keep coming back. Or maybe all they feel are their muscles burning the next day, who knows…I’m just glad I keep seeing their happy, sweaty faces every week.

Last night I kept yelling “Do you feel that in your bum?” Haha. I couldn’t post that in the title because my brain is just a little too dirty…anyway! This workout seems to workout the glutes more than usual. So enjoy it!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Tip: As always, you’re the only one who can make this exercise hard. It’s only 12/16 minutes so just grin and bear it, push yourself to fatigue, it will all be over soon.

Exercises:

Side Hops

1. Speed Side Hops (beginner-side steps, advanced-jump very quickly over an obstacle, if it’s easy, use a bigger obstacle)

FrogSquat2 FrogSquat1

2. Frog Squats (only go as low and high as your flexibility and strength allows)

PikePushup

3. Pike Push Up

JumpKneeTucks

4. Jump Knee Tucks (land as softly as possible, if it hurts your knees, quickly tuck one leg at a time)

Fire Hydrants

5. Fire Hydrant

MountainClimber

6. Mountain Climbers

Your bum is going to be sore tomorrow but, in a week, it will be even more shapely. Yay!

Happy Wednesday everyone! 🙂