Fitness Friday 7/17: Static Holds

Happy Friday, everyone!  I'm really excited for today, first of all because it's Friday and the weekend is here, but also because my first syndicated blog post goes live on BlogHer today!!  (Link is posted below.)  Lots of exciting things are happening recently, both for me personally and for the blog, and I can't wait to share more details soon!   Also, in case you missed it, the Aurorae aromatherapy candle giveaway is still going on, so make sure to enter yourself into the raffle!  Okay, now onto the fitness...

Today's exercises are focusing on static holds - a type of training where you hold the muscle(s) in a contracted state (i.e. their "working" position) for a certain period of time.  When combined with traditional strength training, this technique is a great way to increase muscle fibers after already working a particular muscle group.  I love using static holds in my group classes. For today, the resistance you'll be working against is gravity since all of these moves use just your bodyweight and nothing else.  Ready to get started?!  Find a spot on the floor and get to holdin'... 

Fitness Friday 7/22

3 x 3 (3 rounds, 3 times today)
Grab your timer and get ready to work your muscles with these static holds!

Boat Pose - like a V-up, except your hands reach straight out in front of you.  Your body should form a V by keeping your legs straight and spine aligned - don't round out your back!  (You should essentially be balancing on your butt/tailbone.)  Hold this position for 1 minute.

Low Plank - plank on your elbows, keeping your forearms flat and hands straight out.  Shoulders above your wrists, keep those shoulder blades apart (i.e. no sinking down!) and engage the abs to keep your spine as straight as a board.  (Think of bringing your belly button to meet your spine.)  Hold for 1 minute.

Plie Squat - really a squat hold.  Like a regular squat except angle your feet out slightly and keep your knees tracked over your feet (they should be angled too).  Get as low as you can, ideally with your butt slightly lower than your knees.  Hold that position for 1 minute.

Complete this 2 more times through to equal 1 round, and then 2 more rounds throughout your day.  

And after you're done with that workout...

Is it supposed to be a nice weekend where you are?  Are you getting outside and doing anything fun?  If you need some great ideas for getting outside while also gettin' your fitness on, check out my first syndicated post on BlogHer!!  It's up today: 9 Fun Outdoor Activities that Double as a Summer Workout.  I'll leave you with this to keep in mind while you're out having fun:

Readers: chat with me!  What's everyone up to this weekend?  I'd love to hear how you're staying active!  Doing anything outside?  I plan on doing a little hiking and maybe hitting a new gym on Saturday. :)  Whatever you do, enjoy it!