It’s #WorkoutWednesday and time for a fun new animal inspired, full body workout routine. Warm up before trying these 6
moves. Begin with 10 repetitions each. Do not
perform any exercise that causes or increases pain.
moves. Begin with 10 repetitions each. Do not
perform any exercise that causes or increases pain.
Frog Squats
Frog squats are a
challenging exercise strengthening the quads and glutes while increasing
hamstring flexibility.
challenging exercise strengthening the quads and glutes while increasing
hamstring flexibility.
Start with your feet
a little wider than shoulder width apart, toes facing forward. Place your hands on your ankles and press your
hips back, lowering yourself into a deep squat.
Keep your back straight and head up. Exhale as you straighten your legs,
feeling a nice stretch in the hamstring muscles. Repeat for 10-15 repetitions.
a little wider than shoulder width apart, toes facing forward. Place your hands on your ankles and press your
hips back, lowering yourself into a deep squat.
Keep your back straight and head up. Exhale as you straighten your legs,
feeling a nice stretch in the hamstring muscles. Repeat for 10-15 repetitions.
Dipping Bird
The dipping bird aka
single leg dead lift is great for flexibility, strength and stability of the
hamstrings, glutes and core.
single leg dead lift is great for flexibility, strength and stability of the
hamstrings, glutes and core.
Start by holding a
dumbbell in your left hand while standing on your right foot. Hinge forward at the hips. Your left leg will rise up in extension
behind you and move in the same plane as your upper body. Keep a soft knee, forward facing hips, neural
head position and the core engaged.
Don’t allow your upper body to hunch forward or to move independently
without your free leg. This exercise is often done incorrectly so
check in with a trainer if you are unsure of the movement. Repeat 10-15 repetitions and switch to the
other side.
dumbbell in your left hand while standing on your right foot. Hinge forward at the hips. Your left leg will rise up in extension
behind you and move in the same plane as your upper body. Keep a soft knee, forward facing hips, neural
head position and the core engaged.
Don’t allow your upper body to hunch forward or to move independently
without your free leg. This exercise is often done incorrectly so
check in with a trainer if you are unsure of the movement. Repeat 10-15 repetitions and switch to the
other side.
Stork with Lateral Raises
This exercise will
test your balance while strengthening your deltoids.
test your balance while strengthening your deltoids.
Start by standing on
one foot holding two dumbbells, palms facing inward. Raise your arms up, palms facing down, until
your arms are parallel with the ground.
Lower to start position. Repeat
10-15 repetitions and switch to the other side.
one foot holding two dumbbells, palms facing inward. Raise your arms up, palms facing down, until
your arms are parallel with the ground.
Lower to start position. Repeat
10-15 repetitions and switch to the other side.
Inchworm
The inchworm is a
core exercise that will test your hamstring flexibility and work on shoulder
and core stability.
core exercise that will test your hamstring flexibility and work on shoulder
and core stability.
Stand with feet shoulder width apart. Hinge forward at the hips and place your
hands on the ground in front of you.
Walk your hand out until you are in a plank position. Challenge yourself with a push up before
walking your feet in towards your hands.
Repeat for 10-15 repetitions.
hands on the ground in front of you.
Walk your hand out until you are in a plank position. Challenge yourself with a push up before
walking your feet in towards your hands.
Repeat for 10-15 repetitions.
Donkey Kicks
Donkey kicks, also
known as quadruped bent-knee hip extension, targets the glutes as it stretches
the hip flexors.
known as quadruped bent-knee hip extension, targets the glutes as it stretches
the hip flexors.
Begin on all 4s
(hands under your shoulders, knees under your hips) with your toes digging into
the ground. Keep your left knee bent at
90 degrees while you squeeze your glute and press your heel into the air. Lower leg without touching the floor. Make sure you use slow, controlled movements
and do not swing your legs. Repeat 10-15
repetitions and switch to the other side.
(hands under your shoulders, knees under your hips) with your toes digging into
the ground. Keep your left knee bent at
90 degrees while you squeeze your glute and press your heel into the air. Lower leg without touching the floor. Make sure you use slow, controlled movements
and do not swing your legs. Repeat 10-15
repetitions and switch to the other side.
Bird Dog
Bird dog is a great
core exercise that also focuses on shoulder flexion and hip extension.
core exercise that also focuses on shoulder flexion and hip extension.
Begin on all 4s
(hands under your shoulder, knees under your hips) with your toes digging into
the ground. Keep your back straight
while lifting your opposite arm and leg in the air, parallel to the ground. Return to start position and switch. Repeat for 10-15 repetitions.
(hands under your shoulder, knees under your hips) with your toes digging into
the ground. Keep your back straight
while lifting your opposite arm and leg in the air, parallel to the ground. Return to start position and switch. Repeat for 10-15 repetitions.
Cat Camel
Finish up your
workout with the cat camel stretch for mobility in your back.
workout with the cat camel stretch for mobility in your back.
Begin on all 4s
(hands under your shoulder, knees under your hips) with your toes digging into
the ground. Start with your back in a
neutral position then alternate between arching your spine upward toward the
ceiling (cat) and rounding your back (camel) by relaxing your back and allowing
your stomach to fall towards the ground.
Repeat for 10-15 repetitions.
(hands under your shoulder, knees under your hips) with your toes digging into
the ground. Start with your back in a
neutral position then alternate between arching your spine upward toward the
ceiling (cat) and rounding your back (camel) by relaxing your back and allowing
your stomach to fall towards the ground.
Repeat for 10-15 repetitions.
Blog post by Jen Skiba.
