Hello, hello. Today, I’m introducing you to wall squats. If you don’t have a medicine ball, you can do it without, so no worries. This is one of those workouts that looks so easy until you actually do it. Don’t be fooled.
Grab a medicine ball and put it behind you, where it’s supporting the curve in your lower back. Slowly lower yourself until you feel like you’re sitting in a chair, only with nothing under you. (If you don’t have a medicine ball, just put your back against the wall itself.) Set a timer for 30 seconds to 1 minute and hold that position for that amount of time. Don’t let your knees go over your toes and go far enough down where you can feel the burn in your hamstrings.
You should use these in conjunction with other leg workouts. Typically I will do lunges, sumo squats, and then wall squats in a set. I do 1 minute, 3 times, and I usually can’t walk very well afterward.
Until next time,
Ready to work your triceps?! I hope so, because we’re doing overheads today! These are great if you have a little extra “hello” in your wave.
Grab a weight that feels comfortable holding with two hands. I use a 20lb dumbbell. Your grip may vary to your taste, but I hold mine at one of the ends, one hand under the other, kind of like I’m trying to catch a football.
Keep your arms next to your ears with your elbows bent, while holding the dumbbell behind your head.
Push the dumbbell up slowly, keeping your arms at your ears. Don’t let them go behind your head!
Push through, all the way to the top. Then drop the dumbbell back down slowly, and repeat. With other upper body workouts, I do 3 sets of 12. If you are starting with a lower weight, try pushing to 15.
Say “goodbye” to your extra “hello” and get those arms in shape!
Until next time,
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After getting back into my normal workout routine, I decided to start with a mix of cardio workouts. I wanted my muscles to loosen up before I started lifting heavy weights or targeting certain areas. I love cardio. So, after a mile run and off and on sprints for the next two miles, I decided to throw in some mountain climbers.
Here is a step-by-step of how these are done. Keep in mind that this should be a continuous motion. It’s almost equivalent to being in a push up position and moving your legs like you’re running, except you don’t go anywhere.
If you look closely, the first step consists of being in a push-up position with one leg bent underneath you. The second step is the switching of your feet, and by the third step you should be back in your push-up position with your opposite leg forward.
I set a timer for 30 seconds and I go as fast as I can without losing form. When it’s over, I rest for another 30 seconds and then do them again. Typically, I do 3-5 sets of them, depending on what I’m mixing them in with. Don’t underestimate these! As with everything else, if they’re done correctly, you’ll feel them over the next two days. Good luck and remember to breathe!
Keep it healthy,
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Time to get shredded, friends!
Today is arm day and my focus is on the biceps.
If you’ve never done bicep curls, there are step-by-step pictures below.
The great thing about them, besides making you look really strong, is that you can do them at any time and practically anywhere – sitting in a chair, watching TV, whenever.
First, you want dumbbells that are not too light. I use 12lbs.
Start holding them by your sides, with your palms facing out.
Slowly lift the weights up, bending at the elbows.
Bring the weights up (like you’re going to hit your shoulder), keeping your form. Do not arch your back. Only use your arms.
And repeat! I do 3 sets of 12 and I struggle on my last set. That’s what you want. This shouldn’t be easy.
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I hope you’re ready, kids. This workout is definitely one of my favorites as far as results go, but we have a love/hate relationship. Double-unders might look like an easy elementary school trick, but they are no joke. The cool thing is, they work everything. (I don’t know if “cool” is the right word choice for everyone, but I like it.)
They are slightly difficult to show through pictures, so here is a video.
So, if you were watching closely, you’ll notice that this is just me, jumping rope, and then every 4th or 5th swing, I make the rope go underneath my feet twice. This works your shoulders, and the actual jumping hits your abs and obviously your legs. It’s also great cardio! I try to do 5 sets of 10, and sometimes I do 10 sets, if I’m feeling motivated. So grab your shoes, your rope,
and here is a clear warning: Wear a shirt. This does not feel good.
Work it out,