Friday, May 31, 2013

FiT weekend workout!!! Your workout @ Home!!

Hey guys!!!
I've decided that on Fridays( or The Weekends)  I'm going to give you a workout that I either find from Pinterest that I've tried myself or one I've made up!!! So today marks the first day I'm posting one, and it's a Pinterest workout!!!

And man O man it burns!!!! (Sometimes I will show you guys me doing some of the moves, but not always, because I'm not by any means perfect, and I myself could be doing the movements wrong, and I need to learn too, so I will give you the info on the proper form!! Form is KEY in your workouts, and a way to prevent injuries)!! and see the desired results you want!! (:

Your Core Workout:::

30 Second Planks : Lie Flat on the Floor- Rest your body on your forearms with your palms flat on the floor. Double check that your shoulders are aligned directly over your elbows. Make sure that your legs are straight behind you with your ankles, knees and thighs touching.

20 Second Side planks( each side): Lie on your right, or Left side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. 

20 Scissors:  

  • Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
  • Now bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
  • Now lift both legs straight up towards the ceiling, continuing to engage your abs and press your lower back into the ground.
  • Keeping your core strong, slowly lower your right leg down towards the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
  • Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.
  • You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
  • Fit's Tip: If you are having trouble keeping your low spine on the floor, try slipping your hand (palms down) underneath your pelvis. 

    20 Mountain Climbers: 
    Mountain climbers begin in a plank position, with your hands in line with your shoulders and your legs extended while you balance on the balls of your feet. Push through your legs and pull your right knee in toward your chest and let your foot land on the ground. Quickly switch legs, pushing your right leg back and driving your left knee in toward your chest. Continue to switch at a quick pace for 30 to 60 seconds.

    5 V ups: Sit with your feet lifted off the floor, knees bent into your chest, hands clasped behind your head. Lean back and extend both legs straight out, touching your back to the floor but keeping your head and shoulders off the ground. Sit back up and return to your start position. That's one rep. Repeat as many times as you can in a row for one minute. 

    Then you do your 30 second planks AGAIN!!

    10 Vertical Leg Crunches:  
    The vertical leg crunch exercise is quite basic and straightforward. You’re essentially going to get yourself into a position where your back is down on the ground and the legs are extended upwards towards the ceiling.
    You can cross your feet if you find this most comfortable (and most people do), or you can keep them side by side if you prefer. The important thing is that the legs are extended. A slight bend is okay but they should be looking more straight than bent overall.
    Once in this position, you’re simply going to place the hands beside the head or across the chest and then crunch upwards like you would a standard abdominal crunch.
    Hold the position briefly at the top to ensure maximum abdominal muscle contraction, and then relax the muscles, allowing the upper body to move back to the floor.
    Continue repeating the process until all reps have been performed. 

    10 Russian twists:

  • Sit on the ground with your knees bent and your heels about two feet from your bum.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it round.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right.
  • * Back to Mountain Climbers (15)* Then 10 Scissors*, Last ONE more Final 30 second Plank hold*

    TOWEL off.......You did a GREAT Job!!!!

    Have a GREAT Weekend!!!!!