Give yourself 30 minutes to increase your mobility and strength. This is a gentle series that will definitely get your body moving! We will stretch the entire body with a focus on the hips and lower back, then move into balance poses, ending with a bit of callisthenics. This session is in real time- let me guide you through the various postures and help you tune into your body so you can give it what it needs.
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Get your body moving with this high energy workout.
Warm Up 1. Side shuffle 2. Jog forward back peddle 3. Walking lunges 4. Hamstrings and lower back stretch 5. Downward dog 6. Wide stance adductors 7. Half kneeling hip flexors and hamstrings 8. Wide squats 9. Shoulder dig and twists 10. Single leg quads 11. Knee hugs 12. Modified tree pose 13. Shoulders 14. Twists Circuit - Do each 3 times before moving on 1. Side shuffle floor touches (30 seconds), followed by 10 push ups. 2. Scoop squats forward, back peddle (30 seconds), followed by 10 push ups 3. In & out hops forward, scoop squats back (30 seconds). 4. Plank ups, followed by leg raises (15 reps each). 5. Core twists with floor touches (30 seconds), followed by 15 sit ups 6. Straight leg bridges, followed by reverse table tops in and outs (15 reps each) 7. Cobra push-ups (10 reps), followed by mountain climbers (30 on each side) 8. Wide stance butt bridges (20 reps) and reverse table top kick outs (20 each side) Cool down 1. High knees (30 seconds) 2. Forward bends and reaches 3. Happy feet (30 seconds) 4. Wide stance stretches 5. Seated forward stretches 6. Seated lower back twists 7. Butterfly stretch Prep Time 15 minutes
Cook Time 25 minutes Total Time 40 minutes Servings 6 servings - makes a great side dish Author Michaela Vais Ingredients
Calories: 293kcal | Carbohydrates: 31g | Protein: 11g | Fat: 15g | Saturated Fat: 12g | Sodium: 452mg | Potassium: 733mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1245IU | Vitamin C: 20mg | Calcium: 72mg | Iron: 6.1mg I used these two recipes to create this dish: https://veggiedesserts.com/red-lentil-dahl/ https://www.noracooks.com/red-lentil-dahl/ This workout is done in less than 60 minutes.
Resistance, cardio... let's go! Warm up: 3 sets of 10 each Push ups Windmills (10 each way) Side plank hip dips (10 each side) Knee to stand Reserve flys HIIT circuit: 3 sets of 30 seconds each 1. Running 2. High Knees 3. Butt kicks 4. Side to side hops 5. Walkouts with shoulders 6. Squat jump peddle back 7. Mini Side shuffle Cool down and stretch Hip Flexors and Hamstrings Chest and Shoulders Warrior Poses If your answer is "no," you aren't alone; it has only come up twice in my life. Once was in a yoga class, and the other was in a physical therapy appointment this year. I felt the difference, and wanted to share this with you. Nerve gliding, threading, or flossing- also sometimes called mobilizations- can be done for chronic pain and tightness, often for the neck and shoulders. In yoga, I stood with a neutral spine and stretched out my right arm laterally with the palm up. Then I rotated my neck to the left 10 times or so. When I repeated the neck circles, I had less tension and a better range of motion. With my physical therapist, I worked on my hips. My physical therapist had me perform gentle exercises to improve mobility and stretch the nerves to reduce irritation in my hip and hamstring. These exercises also improved my range of motion. I lay on my back with bent knees and picked one leg up. Then I interlaced my fingers behind my thigh, close to the knee, and bent and straightened my leg for 10 repetitions. It definitely improved the mobility in my hamstring. Therefore, I was able to attain balance on my right leg as well as use the right muscles because I wasn't so tight. Try it, and you, too, will enjoy the benefits. For neck and shoulders: Kneel or stand with a neutral spine. Extend your left hand and arm with the palm facing upwards. Rotate your head to the right 10 times. Or tilt your right ear to left shoulder 10 times. Do 1-2 sets. For the hip or hamstrings:
Start lying with the left knee bent, and knee and interlace your fingers behind the right thigh. Bend and straighten the right leg for 10 repetitions. Do 2-3 sets. |
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