Each exercise is only done for one set of 45 seconds and then you have 15 seconds to get in position for the next exercise. The core workout video is split into two separate sections each with 8 different exercises to target the entire core area, from the base of your rib cage to the crest of your hips. We start straight into the the workout so if you are doing this as a solo workout be sure to get a warm up in on your own. In this 16 minute routine, we have left off the warm up and the cool down so you can customize it as you want. In fact that is why we call ourselves Fitness Blender, because we believe that the best way to be truly fit is to “blend” different styles of training together to cover the holes in one training style with the strengths in another. Note: If you want all of your workouts laid out for you from start to finish warm up to smart workout, to cool down and stretch, check out our home workout programs.Īt Fitness Blender we know that everyone wants and needs something a little different for their fitness goals so that is why we try to offer so many different types of workout styles and highly suggest that you modify each workout to best fit your own needs. With no warm up or cool down, it allows you to use it as purely a core workout by adding one of our warm ups and cool downs (or your own) or you can easily add it into a natural break in one of our hundreds of full length workout videos to get just a little more core work and/or calorie burn. This 16 minute abs routine fit perfectly into the latter. Lower back down and alternate lead legs each time you stand up.įorm tip: Squeeze the butt in the kneeling position so that you do not hinge at the hip and you activate and engage the core the entire time.Ĭhallenge: Hold a set of weights out in front of you for an added strength challenge.We make our workouts all different lengths and configurations so you can find exactly what you are looking for, whether it is a standalone workout or a mix and match combination of multiple different workouts. Stand up by bringing the feet around to the front and pressing into the mat. ![]() How-to: Start on your knees in a kneeling position, glutes squeezing and chest tall. Return to the mat and twist to the opposite side.įorm tip: Make sure that you are raising the chest and shoulders from the mat and reaching the elbow to the knee, not simply bringing the knee to the elbow, to get the full benefit from this exercise. Reaching head and shoulders off the mat, touch the opposite elbow to the opposite knee and hold for two seconds. Put your hands behind your head, elbows wide. How-to: On your back, stack your knees above your hips, knees bent at 90 degrees, in a tabletop position. Modification: Perform a normal glute bridge with both feet on the mat. Perform all reps on the same side before switching.įorm tip: Make sure to squeeze those butt muscles (the glutes!) at the top to really work the booty. Squeeze the glutes and press the hips upward. How-to: On your back, knees bent, feet into the mat, lift one leg towards the ceiling. Modification: Drop the bottom knee to the mat. Activate your pelvis and tip the hips forward. Open the hips by lifting the top leg, making sure to keep the ankles together.įorm tip: When you open the knees for the clamshell, make sure to not let the hips rock backwards. Prop up on your forearm, before pressing up through the forearm to lift the hips from the mat. How-to: On your side, stack your hips and knees, with feet behind your body. Modification: Drop the knees during the pushup. If you can’t touch your heels to the mat, don’t worry! Focus on height in the hips and make sure to bring the hips back level before you perform a pushup. Press the head through the arms and shoulders to get every inch possible in your downward facing dog.įorm tip: Press the hands against the mat and press the hips up by sending the head between the arms. As you do so, send the hips high and bring the heels to the mat. How-to: In a pushup position, bring the chest to the mat and press back up. Modification: For sensitive wrists, drop to your knees. Alternate between reps.įorm tip: Keep the hips low and shift your weight forward to get an oblique crunch. How-to: In the same forearm plank, bring the same knee to the same elbow. ![]() Flex and point your toes to shift your weight over your hands.įorm tip: Keep the body as flat as possible and avoid piking the hips. How-to: Start in a forearm plank position, shoulders stacked over elbows.
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