Fitness Friday 7/3: Pre-Independence Day Mini Workout

Happy (almost) Independence Day to you all!  Most of us have today off, and my guess is a lot of you are gearing up for cookouts, family gatherings, and fireworks with friends.  How exciting!  With that in mind, I'm sure a lot of you are taking a break from your full workouts this weekend (no worries, I am too), but there's no excuse not to get in a mini workout over the weekend!  This one's good for the whole body.  Ready for the fun?  Keep reading!

Fitness Friday Pre-Independence Day Workout

Fitness Friday 7/3

3 x 3 (3 rounds, 3x today)

Single-Leg Plank Knee Dips - start off in a low plank (on your elbows).  Take your left foot and put it behind your right knee, like a figure 4.  Keeping that "4" position the entire time, dip your right knee down so it touches the floor.  Bring it back up to start.  That's one rep; try to get to 10 on the right leg, then switch sides and do 10 on the left.  Trainer Tip: if single-leg is too much, keep both feet on the floor and dip both knees to the ground.

Dive-Bomb Push Ups start in an inverted V position (butt in the air, similar to downward dog).  Bend at the elbows and perform a push up, keeping your gaze back toward your feet so the crown of your head reaches the ground.  Get through 10.

Single-side Oblique Twists - like regular oblique twists, but reach your hands diagonally upwards on the opposite side instead of to the ground.  So, starting with your hands down on the left side, twist quickly and reach your hands up diagonally to the right.  Do 25 on one side before switching to the other.  Trainer Tip: easier = keeping your feet on the ground (knees bent); for more of a challenge, lift the legs to a 90˚ angle.

Readers: chat with me!  How are you spending your weekend?  Do you work out on holidays or take the day off?  What's your favorite way to stay active on holiday weekends in the summer?

Fitness Friday 5/22: Get Your Body Moving

Happy Friday to you all!  We made it through another week.  I hope you're energized for the weekend, especially if yours is a long one.  I'll be working on Memorial Day, but I'm definitely excited for these next few days off!  If you feel like your Friday is dragging on today, try this mini workout you can do anywhere and everywhere you find yourself.  I hope it helps get you through your morning AND your afternoon.  Keep reading for the details!

Fitness Friday mini workout #14


Fitness Friday 5/22

2 x 2 (twice through, two times today)

Slow Bicycles - lie on your back, hands behind your head, elbows out.  With one leg out straight and the other knee bent, bring your opposite elbow to the opposite knee and touch if you can, using your abdominals to raise your shoulder off the floor.  Switch to the opposite side, moving slowly and focusing on engaging your abs the entire time.  Do 20 reps.  Trainer Tip: make sure to keep a light touch of the hand behind your neck.  You don't want to pull on your neck when crunching up. 

Tricep Dips in Table - get into a table top position (supine, feet flat and hands under shoulders, hips raised so the torso is flat like a table).  From here, bend your elbows so your upper body lowers toward the floor.  Do 10 dips.  Trainer Tip: go as far down as you can, but keep in mind that might only be a very little bit.  That's perfectly okay as long as you're feeling it work your tricep muscles.

Standing Leg Sweeps - from standing, take your right leg and sweep it up laterally as close to hip height as you can.  Bring it immediately back down and cross in front of your left leg.  Immediately sweep it back up to the side again, without letting it touch the ground.  Continue that sweeping pattern for 20 reps on one leg before switching to the other.  Trainer Tip: keep your leg as straight as you can and keep your foot turned with toes facing forward as much as possible (i.e. fight the urge to turn your toes outward in the direction of the sweep).

There's your office workout for this Friday!  I hope this helps keep you energized for the long weekend ahead, or at least until happy hour today. :)

What's everyone up to this long weekend?  How do you stay active and healthy over a celebratory holiday like Memorial Day?

Fitness Friday 5/15: Move Your Body

Guess what?  It's Friday!  We made it through another week.  The sweet release of Friday is here, and it's almost the weekend.  How's your motivation today?  If it's anything like mine, it's lacking a bit.  I've been finding it pretty difficult to focus lately, but I've found that getting up, moving around and working my muscles, even slightly, helps to reenergize me.  So, if that sounds like you and you need a kickstart to finish up the workweek, try this mini workout today on your lunch break or in the afternoon for a pick-me-up.  Details below!


Fitness Friday 5/15

3 x 2 (3 times through, 2 times today)

Wall Sit - just like it sounds, find a clear spot on the wall and sit against it as if you're sitting in a chair.  Get your legs down to as close to a 90˚ angle as possible, and keep your feet directly below your knees.  Hold this position for 30 seconds (more advanced - hold for 1 minute).

Supermans - lie on your stomach, extending legs out straight and arms stretched overhead.  Lift both upper body and legs simultaneously, keeping the arms straight and squeezing your glutes at the top of the movement.  Complete 20 lifts.

Push Up to Side Plank - again, just like it sounds, start by performing a single push up, then turn to a side plank on your right side, keeping the hips neutral and feet stacked, wrist under your shoulder.  Lift your left arm up toward the ceiling and turn your head to look at your hand.  Reverse the movement and immediately go down into another push up.  Now turn onto the left side and repeat the side plank, lifting the right arm up.  Each push up to plank combo = 1 rep.  Get through 10 reps total, alternating sides.

Happy Friday everyone!  Hope you get your movement in today and that it helps you stay focused until the weekend.  In the meantime, here's another motivational quote to get you through... :)

Remember Who You Really Are

Readers: chat with me!  What's everyone up to this weekend?  Anything fun?  How are you staying active?