Mes: julio 2023

Categorías
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Empuje de cadera elevado hacia atrás

(Dificultad: Principiante)

Descripción:

Siéntate en el suelo con la parte superior de la espalda apoyada en un sofá o una silla y las rodillas flexionadas.

Empuja a través del suelo para levantar las caderas del suelo, aguantando 2-3 segundos en la parte superior, y luego vuelve a bajar al suelo.

Categorías
Sin categorizar

Curl martillo alterno

(Dificultad: Principiante)

Descripción:

  • Sujeta una pesa ligera en cada mano. Realiza un curl de bíceps con una mano, pero mantén el brazo girado de modo que la palma quede hacia dentro, como si estuvieras levantando el pulgar a alguien.
  • Dóblate sólo por el codo, y luego baja hacia el costado.
  • Repite en el lado opuesto. Completa 10 repeticiones en cada brazo.
Categorías
Sin categorizar

1,5 Sentadilla

(Dificultad: Principiante)

Descripción:

  • Ponte en cuclillas todo lo que puedas, levántate a medio camino y vuelve a ponerte en cuclillas.
  • Desde aquí, ahora levántate del todo, completando «1,5» repeticiones.
  • Repítelo 10 veces
Categorías
bloque 3 día 1 Programed Workouts

Semana 10, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Esta es la séptima semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

Esta semana habrá una lista completamente nueva de ejercicios para cada día. Cada ejercicio está vinculado a una explicación más detallada del movimiento. También se han incluido las modificaciones, así como la forma de hacer el ejercicio más difícil o más fácil.

El formato seguirá siendo el mismo. Cada día habrá 7-8 ejercicios, cada uno realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.
Categorías
Ejercicios

Concha de almeja

Dificultad: Principiante

Cómo llegar:

  • Túmbate de lado con las rodillas flexionadas y los pies apilados uno encima del otro. Manteniendo los pies juntos, levanta la rodilla superior en el aire, rotando externamente la cadera.
  • Mantenla arriba durante 2-3 segundos, y luego vuelve a bajar.
Categorías
bloque 2 día 3 Programed Workouts

Semana 7, Día 3

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Front Foot Elevated Lunge10 each side
2Plank Saw10 reps
3Bodyweight Squat + Calf Raise10 reps
4Heel Lifts10 each side
5Shoulder Shrug10 reps
6Milk Jug/ Kettle Bell Rotational Chop Low to High10 each side
7Crab Walk +Leg Kick10 each side
  1. Front Foot Elevated Lunge

10 reps each side

  • 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. The elevation of the front foot should make the movement easier than a regular lunge
  • Lower the back knee down, and then push off of the step to bring the front foot back to starting position.

2. Plank Saw

10 reps

  • Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
  • Make small movements, and keep your core tight throughout the movement.

3. Body Weight Squat + Calf Raise

10 reps

  • 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

4. Heel Lifts

10 reps each side

  • Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
  • Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
  • Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.

5. Shoulder Shrug

10 reps

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

6. Milk Jug/ Kettle Bell Rotational Chop Low to High

10 reps each side

  • 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.

7. Crab Walk + Leg Kick

10 reps each side

  • 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.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categorías
bloque 2 día 2 Programed Workouts

Semana 7, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el segundo día de la cuarta semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Supported Reverse Lunge + Pushup10 each side
2Plank Shoulder Taps10 reps
3Soup Can Lateral Raise10 reps
4Donkey Kicks10 reps
5Fire Hydrants10 each side
6Bicycle Kicks10 reps each
7One arm Bent Over Row10 each side
8Walk/Jog Intervalsx 20-30 seconds
  1. Supported Reverse Lunge + Pushup

10 reps each side

  • This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
  • Repeat on the opposite leg, completing a reverse lunge on each leg.
  • With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
  • This is one rep. Great total body exercise!

2. Plank Shoulder Taps

10 reps each side

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.

  • Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
  • Alternate between left and right arms tapping the opposite shoulder

3. (Soup Can) Lateral Raise

10 reps

  • Stand with feet shoulder width apart, and hold a light weight such as a soup can or dumbbell 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

4. Donkey Kicks

10 reps each side

  • 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 to the ground.

5. Fire Hydrants

10 reps each side

  • Start on your hands and knees in a table top position.
  • Lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to starting position.
  • Similar to a dog peeing on a fire hydrant, except this exercise is great for your hip and glute muscles!

6. Bicycle Kicks

10 reps each side

  • 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

7. One arm bent over row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended. 
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Repeat on opposite arm.

8. Walking/ Jogging Interval

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
  • Repeat this 2 times, for a total of 30 seconds of jogging

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categorías
bloque 2 día 1 Programed Workouts

Semana 7, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Esta semana habrá una lista completamente nueva de ejercicios para cada día. Cada ejercicio está vinculado a una explicación más detallada del movimiento. También se han incluido las modificaciones, así como la forma de hacer el ejercicio más difícil o más fácil.

El formato seguirá siendo el mismo. Cada día habrá 7-8 ejercicios, cada uno realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

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

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

10 reps

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. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categorías
Semana 4-8

Semana 30, Día 3

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el tercer día de la semana 27 de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categorías
Semana 4-8

Semana 29, Día 3

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el tercer día de la 26ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.