Monday’s fit feed

Feed your mind, body and soul and get your body moving.  I like to post mini workouts every Monday, because I feel Monday is the day people have the least amount of motivation and need something to give them a little extra push.  So here’s your push. MOVE

6-10 Sets of Each / 3 rounds

Squats (regular old body weight squats):  As you squat keep your knees above your ankles as best you can.  If they move beyond your toes, don’t squat so deep! it’s ok!

Calf Raises: Options:  Stand on the floor, the edge of a step or a curb.  Feet are parallel to one another. Lift up on to the balls of your feet, drop your heels back down, repeat.

Sumo Squats:  Feet are wider than hip width distance apart, toes turn outward, heels turn in.  Squat as low as you can go, make sure your knees track over the ankles (They are moving outward, not forward)

Superman: Lay on your stomach, arms reach forward (If you have limited range of motion in your shoulders or if you have a shoulder injury, you can keep your arms down by your side), In yoga this pose is referred to as “Locust,” Or shalabasana.  Chin is forward and with an inhale lift arms, back, neck, shoulders and head off of your mat along with your legs (keep the legs pulling toward one another, they like to splay apart when lifting. This takes a little extra work ;), but you can do it.  Keep your gaze low so you aren’t straining your neck.  Breathe deeply here. Exhale lower back down.  Repeat for the appropriate amount of reps.

Basic Squat with Leg Lift: Yes, like a dog peeing on a fire hydrant, keep your feet shoulder width distance apart, squat as low as your body can go with the best posture as possible.  As you come back to the top of your squat, lengthen and lift your right leg to the side, bring it back to center, squat and repeat on the other side.

Push-ups: Because we can’t forget your arms! Modify by bringing your knees to your mat, OR hands to the wall or counter tops. This is a great way to work yourself up to regular push-ups with knees lifted!

Crunches:  Lay on your back, knees bent.  Find something to focus your gaze on above you to help maintain a neutral spine.  Hands come behind the head, they are only there for support, NOT to do the work for your abs.  As you exhale to crunch, only lift your head, neck and shoulder blades off of your mat.  Inhale to return to your starting position.  Slow and controlled and let the abs work for you!

Sweat and enjoy!

Happy Monday!




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