The purpose of this month's core challenge has many benefits: 1.) To sculpt and define your arms hips and waistline: 2.) To activate the muscles that are responsible for stabilizing your shoulders, core and pelvis; 3) Strengthens your core and ankles; 4.) Tones up your arms, chest, back & shoulders.
Ladies, get ready to feel the burn. :)
A total body toner, the Salamander is a great addition to your body weight training program.
To perform this exercise:
1.) Start with your feet hip width apart or slightly wider.
2.) Go into a deep (frog) squat.
3.) Place your hands on the ground (keep your wrist in line with the center of your shoulders).
4.) Walk out into a high plank position (like your about to do a push-up).
5.) Bend your elbows. Keep your elbows close to your body. Keep your elbows in-line with your middle finger.
6.) Touch your right knee to your right elbow then return the leg to the straightened position
7.) Repeat the movement on the left.
8.) Crawl your hands and torso back to the frog squat opposition.
9.) Stand to complete 1 repetition.
10.) I recommend 8 - 20 repetitions 3-5 sets.
Delight In The Difficulty Of Salamander & Get Stronger.
This exercise melts your muffin top and tones your hips and thighs.
To perform the exercise:
1.) Lay on your side with your arm out stretched reaching forward.
2.) Place your top hand behind your head for support
3.) Extend both legs out beneath you.
4.) Bend your bottom knee.
5.) Connect your entire underside to the ground, no spaces.
6.) Keep your outstretched knee facing forward throughout the exercise.
7.) Lift and lower your top leg as you bring your up and over to meet the moving leg,
8.) I recommend 20 -50 reps for 3-4 sets.
This exercise perks up your lower bottom giving it more shape and strength.
To perform the exercise:
1.) Get on your hand and knees
2.) Place the band over both heels
3.) Grap the band with both hands to reach the band out and hold it down.
4.) Lower your elbows to the ground, inside of the band
5.) With the band attached to your heel, extend one leg out.
6.) Return to your original position.
7.) Repeat this movement 20 - 40 times before switching legs
8.) I recommend 3-4 sets of 20-40 repetitions per workout.
Enjoy The Burn :)
I love finding new & fun ways to stay active when I'm not teaching Pilates or yoga. I recently started skateboarding. I have to admit I'm finding myself drawn more and more to my skateboard. :) I enjoy the freedom of hopping on and off my board whenever I choose. I can't deny, to be "one" with the environment I'm skating is truly an adventure. I love the freedom I have to move in any direction I please, at a moments notice. The freedom to be "in the moment" as I skate, is the reason I keep coming back. Skateboarding forces me, physically, to stay connected and aware of my changing surroundings yet mentally, I find stillness and peace as I roll. This type of freedom can only be described as a near spiritual experience. :) At my command, I can have a gentle breeze on my face and the warm sun at my back, in a matter of seconds. I think I'm beginning to understand why skaters are so passionate about skateboarding. I wish more women/girls would try skateboarding. I think they would love this new found freedom.
My new pastime is finding girls to skate with and exposing more girls/women to skateboarding. It's just to much fun to keep it all to myself. :)
Today's 4-mile sesh, mixed in a variety of hill runs, pushups, chin-ups, dips, etc - to round out the start of the best 4th of July weekend.
Happy 4th! :)
Can I just tell you how much I love hill training!!!! Hill training develops more then just gorgeous legs, sculpted abs and a perky butt. :) Hill training will teach you how to perform, with grace, under pressure. Hill training is a character builder. The hill forces you to focus on one thing and one thing only - getting to the top - by all means necessary. Hill training is a super attitude changer. You always start off hating the hill; but once you've climbed it and you look back at it from the other side, your prospective changes. Your "pre-hill" negative self talk turns into powerful, positive, "post hill", self-affirmation. Wow! I absolutely love hill training! :)
Today's outdoor workout was sheer perfection; we logged 3.9 miles! We sprinkled in a few hills, hopped a round of stadium stairs all while adding a wide variety of boot camp exercises to round out our total body workout. Great job ladies. :)
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.