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. :)
This exercise is an awesome booty lifter and builder. Try them. You'll love them as much as my students do. :)
To do this exercise:
1.) Lay on your back
2.)Use a mini exercise band (green - medium tension or blue - heavy tension). Place the band lightly above both knees, on the lower thigh.
3.) Bend your knees and place your feet on a wall.
4.) Create a 90 degree angle at your knees and hips by placing your hips directly u dear your knees.
5.) Lift your hips into a bridge.
6.) Lift one foot off of the wall.
7.) Reach your raised leg straight and toward your head and keep stretching the band throughout the entire exercise.
8.) Lower and lift your hips, making sure to keep your bottom squeezed, your belly button drawn in toward your spine and your ribs closed.
9.) I recommend 20 - 50 repetitions per leg. 2-3 sets.
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.
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. :)
We're excited to announce the addition of indoor cycling to our April class schedule. Stay tuned for more info on our new cycle classes. :)
View our new classes for the month of March, posted on the schedule page. :)
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 25 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.