Month: July 2023

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Exercises

Primal Pushup Hold

Difficulty: Advanced

Start by getting down on all fours on a mat or a flat surface. Position your hands directly under your shoulders and your knees under your hips. Your back should be flat, and your core tight.

To tighten your core, gently exhale as you lift your belly button away from the floor. You can also engage your pelvic floor by pretending you were trying to hold back gas or stop the flow of urine.

Lift your knees a few inches off the ground, so your weight is supported by your hands and the balls of your feet

Hold This position for 20-30 seconds.

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Exercises

Penguin Heel Taps

(Difficulty: Beginner)

Description:

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep your core tight to reach your right arm to your right heel, and repeat on the opposite side.

Complete 10 reps on each side.

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Exercises

Crab Walk +Leg Kick

(Difficulty: Beginner)

Description:

Start in a seated position on the floor.

Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.

From here, kick your right foot in the air, keeping your core tight. Return the foot on the ground, and then repeat on the opposite side.

Repeat for 10 reps on each side.

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Exercises

Kettle Bell/ Milk Jug Rotational Chop Low to High

Difficulty: Intermediate

Start in a half kneeling position with one knee on the ground.

Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

Lower back to the start.

Repeat 10 times on one side, then switch your knees and complete on the opposite side.

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Exercises

Bodyweight Squat + Calf Raise

(Difficulty: Beginner)

Description:

Stand with feet just wider than shoulder width, hands positioned at the chest.

Bend your knees and sit your hips back, just like sitting in a chair. Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.

Use a countertop of chair for support if needed.

When standing up, extend all the way up on your toes to do a calf raise in between each squat.

Complete 10 reps of each.

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Exercises

Plank Saw

(Difficulty: Advanced)

Description:

Start in a normal plank position. Keeping your back flat, slowly rock your shoulders forwards and back, just like your body is functioning as a jig saw.

Make small movements, and keep your core tight throughout the movement.

Complete 10 reps.

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Exercises

Front Foot Elevated Lunge

(Difficulty: Intermediate/Advanced)

Description:

Find a low step, and stand 2-3 feet behind it facing the step.

Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair.

Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

Repeat for 10 lunges each side.

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Exercises

Bicycle Kick

(Difficulty: Beginner/Intermediate)

Description:

– Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
– Place both hands behind your head or near the base of your neck
– Raise your right knee up, and rotate your left elbow to reach towards this leg.
– Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up
– Repeat 10 reps on each side.

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Exercises

Donkey Kicks + Fire Hydrant

Starting in a tabletop position, alternate between completing one donkey kick and one fire hydrant. Do 10 reps of each on one side before switching to the opposite side.

(Difficulty: Beginner)

Donkey Kick: Start on your hands and knees, with your hands directly under your shoulders and back flat. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips

(Difficulty: Beginner)

Fire hydrant: From the same starting position, lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to the starting position. Similar to a dog peeing on a fire hydrant, this exercise is great for your hip and glute muscles!

Categories
Exercises

Lateral Raise

Difficulty: Beginner

Description: Stand with feet shoulder width apart, and hold a light wieght such as a soup can or dumbell in each hand.

Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion.

Complete 10 reps