Tuesday

Butt and Abs Circuit

1. Jumping Jacks for 3 minutes straight
2. Isometric Squats for 1 minute
3. Plank on your hands for 1 minute

1. Lateral jumps with taps for 2 minutes
2. Tabletop abs for 1 minute
3. Walking Lunges 3 minutes

1. Jumping Jacks for 3 minutes straight
2. Side plank on you forearm for 1 minute
3. Pilates Shoulder Bridge for 2 minutes


*Repeat this workout as many times as you can and rest for only 30 seconds between each exercise. :)


Isometric Squat
~Stand with both feet hip width apart and the toes pointing straight ahead. Squat low, as if you were sitting in a chair and hold for 1 minute. Remember to keep your weight in your heels, tummy pulled in tight, and chest lifted.

Plank on Your Hands
~Kneel with your knees together and in line with your hips. Place your hands directly under you shoulders. Extend one leg behind you and then the other leg so that you are balancing on the balls of your feet and your hands. Make sure that your body is in a straight line from your head, to your heels. Drop your hips, squeeze your buns and pull your belly button in towards your spin. Hold this pose for 1 minute and focus on nice, deep controlled breaths. Every time you exhale pull your abs in tighter.



Lateral Jumps with taps
~Start with both feet together in front of your right dumbbell. Your knees should be bent and you want to focus on staying low throughout the entire exercise. Jump out with you left leg, land and balance on your left foot as you tap your left dumbbell with your right hand. Then jump off of your left foot and land on your right foot. Tap your right dumbbell with your left hand. Repeat for 2 minutes. Remember to keep your abs pulled in tight.





Tabletop Abs:
~Lie flat on your back and hug your knees into your chest. Keep your knees bent at 90 degrees and slowly bring your knees directly over your hips. Your ankles should be on an even plane with your knees, your spine should be pressing into your mat and your abs should be pulled in tight.



Focus on taking deep, even breaths and pulling your belly button towards your spine when you exhale. Hold for a minute. To make this exercise harder you can take your knees slightly past your hips, but remember to NOT arch your back. Keep the spine and back of the ribs pressing into the mat.

Walking Lunges

~Start with both feet together. Take a step forward with your right foot and lower into your lunge position. Bring your left foot to meet your right and then step forward with your left foot and lower into a lunge. Try to keep as much weight as you can in your front heel. You want to try to feel your front glute and hamstring as you lower and lift out of your lunge. Repeat walking lunges for 3 minutes.

Side Plank on Your Forearm
~Lie on your right side with your feet stacked. Place your right elbow directly under your right shoulder and prop yourself up on your right forearm. Lift your hips and pull in your abs. Make sure you are in one straight line from your head to your heels. Hold this pose for 1 minute. Try to avoid sinking into your shoulder and focus on deep breathing.



Pilates Shoulder Bridge
~Lie flat on your back with your knees bent. Press into your feet, keep your weight even on both feet and lift up your hips. Lift your right leg so that that your knees are aligned. Exhale as you lift your pointed foot towards the ceiling. Inhale with a flexed foot as you bring your knees back together. Keep your hips up for the whole time. Do your right leg for a minute and then do your left leg for another minute. Keep your leg straight throughout the whole 2 minutes.





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