Spring is just around the corner, and it is time for a new challenge!
This month we are mixing it up.
1st workout is all on the floor. Nothing new or exciting, but your core will get stronger every day because of it 😉
Leg lifts – Keep the toes pointed straight or better yet, a little down! Focus on the outside of your glute! The object is NOT to see how high you can get it, but keeping your foot flexed and toes pointed forward as you focus on lifting with the side of your butt! Your hip flexors are NOT invited to this party
Plank – whatever version of a plank that is best for you. If a shoulder impingement absolutely prohibits you from doing them, go to a bridge instead.
Flutter Kicks – Protect your back. The lower the angle, the more you will hit the lower abs, but do not go so low as to cause back strain.
2nd workout is a mix of standing and sitting.
Extended Bicep Curls- These are basically a standing underhand skull crusher. This can be done with a towel or light weight. Example with towel. Hold towel taught straight out in front of you with arms almost to shoulder height. Bend elbow in a bicep curl without dropping your arms.
Towel Leg Rows – Sit in a chair. Put a towel behind one knee. Keeping great posture, lift your leg with the towel by squeezing your shoulder blades together. To make it a bit easier or harder, you can adjust how much or little you hold back on the towel. FOCUS is on the squeeze of the shoulder blades.
Iso-Bicep Curls- Sitting, put a towel under both legs between the knees and mid-thigh. Hold each side in your hand with palm facing inward. Pull up like you are doing a bicep curl. Count to 10. Repeat 3x.
Alt Apple Picks – These are basically an overhead reach to stretch the whole side of your body. Preferably done standing for full effect, but can be done in a chair. Reach as high as you can alternating sides, and don’t rush. Feel the stretch. If you need more on these, a light weight is PLENTY! The stretch of the lats and shoulders after the isometric holds and rows is our focus here.
Any questions on any of the exercises, please feel free to ask on the daily posts on my Facebook page, Body By BrendaT – Phoenix Fitness Books and Biceps or on my personal page if you are part of the accountability group.
I am also doing another Mission22 fundraiser if you are interested in keeping track of me on this one. It is a 48 Mile Ruck Challenge. I have all of March to complete it, and I will be starting with a 20# ruck and hopefully building up to the standard 45# by the end of the month. I am going to work hard on this one, but not sure I can get to that mark. We’ll see 🙂 The updates for that are also on Facebook at Brenda’s fundraiser for the 48 mile Challenge
B3T Books and Biceps 