NOTE: You will want to use weights of some sort for this exercise
Begin with your feet past shoulder width apart and bring your weights behind your head. Pull your belly in toward your spine and lift your chest up. Throughout the exercise maintain this position. In addition, make sure to keep your shoulders down and relaxed so that you don’t just use your trapezoid muscles (think upper back and into the neck region) and end up sore and tight in the wrong places.
Now, you are going to do a simultaneous squat with your legs and a tricep curl with your arms. Let’s break each down. As you squat, press your knees out to activate the inner thighs. Make sure to only go as low as you can without letting your chest fall forward (this will strain your lower back). For your tricep curl, keep your elbows pointing forward. And of course, belly in, chest up.
That’s it! To work strength training, go low and slow. To work for endurance, go fast enough to get your breathing heavy. Do 2-4 sets of 1-3 minute rounds.
“Hail Mary” Get Toned - Do this EVERY day until pic for the next week
ü 3 minutes jogging (in place or while moving) – alternate regular jog with high knees and kicking you bootie
ü 1-2 minutes Jumping Jacks (add in the JJacks Cross – 11/20/12)
ü 25 squats
ü 25 push ups (10/9/12)
ü 25 mountain climbers (6/1/12)
ü 100 punches (get those arms moving fast!)
ü 1 mintue Tricep Curl with Squat (today)
ü 25 Venus Fly Trap (10/15/12)
ü 1 minute Skater Move (9/18/12)
ü 1 mintue Speed Bag (9/11/12)
*Repeat entire set 1 more time. Then, cool down with 1 minute jogging in place, followed by 2 minutes of walking.
Go get ‘em!