No Gym Needed

Day 5….We have just begun

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No Gym Needed

pushup-tplankBegin in plank position with hands slightly wider than shoulder width and legs extended. Keeping spine neutral, bend elbows and lower body towards floor (A). Press into floor, extend elbows and return to starting position. Next, rotate to the right, stacking shoulders, hips and legs. Keep hips lifted and neck in line with spine (B). Return to plank and repeat. Perform each exercise for one minute (or 30 seconds each side if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit.

Cool down with five minutes of dynamic stretching or foam rolling.

Fitness tip courtesy of: Women’s Health

 

No Gym Needed

on strikeStand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. Target: abs, hips, butt, thighs, hamstrings

Trim the Fat

This is one of the best total body moves that will help with trimming your body fat!!!!

skater1Speed skater

Works: hips, glutes, quads

Learn it: Stand with feet more than shoulder-width apart, knees slightly bent, arms by sides. Hop over to the right with right foot, lifting left leg behind and to right of right foot, while simultaneously swinging bent left arm in front of you and right arm straight out to side at shoulder level. Hop to left, lifting right leg behind you and swinging right arm in front. Continue alternating sides.

Include this in your morning workouts with 20 reps and 3 sets

PLANK

plank1What is the best ab exercise? What’s the best way to tone every angle of your stomach, including your obliques?

It’s called…a plank. What is a plank? Quite simply, it’s an isometric exercise for the abs (where you perform one action, holding still for the entire duration of the move). You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. But guess what? Most trainers consider the plank to be one of the most effective abs exercises.

Not only does it strengthen and firm your abs, but also works all the core muscles — the back, hips, etc

Article courtesy of: http://blackdoctor.org/3494/the-best-ab-exercise/2/

10 Minute Workout

hot hingeHot Hinge

Stand with feet wide, a dumbbell in each hand, arms overhead, palms together. Lower weights behind head, elbows at ears, until forearms are parallel to floor; raise weights and extend arms in front of you as you lean back (as shown). Return to start; repeat. Do 10 reps 3 sets

sculpt it all kickSculpt-It-All-Kick

Stand with feet hip-width apart, a weight in each hand, right arm out to side and left hand by chin. Lunge right leg behind you and to left. Kick right leg high as you press left arm up (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:shoulders, arms, abs, butt, thighs

around the worldAround the World

From all fours, raise right knee out and toward right elbow; reach left hand in front of right arm to tap right knee. Sweep right knee behind you, circling left hand around to tap right foot (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:  shoulders, abs, obliques, hips, butt

Work Out of the Day

walk lungesWalking Lunge

Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor (as shown). Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps. Target: works abs, butt, thighs, hamstrings

Scorpion Kickscorpion kick

Lie face down with arms extended out to sides, palms down, legs together, toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand (as shown) for 1 rep. Return to start; repeat on opposite side. Do 10 reps. Target: stretches shoulders, hips

hand walkHand Walk

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps. Target: stretches shoulders, abs, hamstrings, calves