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I got this great workout gem from Pinterest (see my link at the bottom of the page). It was pretty good, but the only one in my group who broke a sweat was our extreme beginner (mad props to her though for pushing through- she is doing so well , 3 lbs gone of a 110 pound goal in only 5 days) so we did the NTC Shredder intermediate level after. More on the NTC app (love) later.

Warm-up

Cat-Cow

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.

 

Supine Pelvic Tilts

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

 

Bird-dog

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

 

Front plank

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

 

Side plank with straight leg

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. Alternate sides to work both sets of oblique muscles.

 

 

Workout

  • Standing wood chop

Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging. 
Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

  • Standing cable rotation

Select a weight that will be challenging; either a piece of resistance tubing (pictured) or a cable machine are options for this exercise. The tubing should be attached to a solid object that will not move; either the tubing or cable should be held at chest/shoulder height. 

Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

  • Seated medicine ball trunk rotations

Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging.
Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

  • Bent-knee sit-up / crunches

Perform 10-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity extend both arms straight over-head—this will increase the length of the body making the muscles do more work.

 

 

Cool-down

Downward-facing dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

 

Cat-cow

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.

 

Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

 

 

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