Sunday, January 5, 2014

Workout Guides!


Hi everyone!!!

The following workouts include yoga, pilates, cardio, core, stretching, and strength. Please try to do one workout a day. Try to do Cardio at least three times a week and some sort of stretching everyday (to work on splits). It would be great if we could all start the season in good shape!

We tried to include videos and images for each exercise.

Thanks!


Yoga:

Strength building yoga from Trisha Styles
Strength building for shoulders

Pilates:


For fun, good workout videos:

Blogilates.com, or Blogilates on Youtube (also called POP Pilates), has GREAT pilates workouts that you can follow along with. These workouts target different muscle groups and are often done to pop songs to keep it more fun. The instructor is super young and motivating, and really keeps you going. The workouts are hard even for people in great shape, but if you do the best you can it REALLY whips you into shape and makes you feel really great when you’re done! Don’t be afraid to take breaks if you need them - and you probably will because they really work you! I usually pull up a video on my phone so that I can hold the screen or place it next to me to see. The website also has some great recipes for clean, healthy meals and snacks so that you fuel your body with important nutrients. Blogilates is a great way to go if it’s hard for you to motivate yourself to do a written workout. Try it!

Cardio: 20 minute workout

Do as many as you can in the allotted time. If you want, you can record your numbers and try to improve them each time you do the workout. Unless specified, try not to take breaks between exercises.

Jumping jacks: 2 minutes
High knees: 2 minutes
Butt kicks: 2 minutes
Take 10 seconds to find a stair.
Jump up and down between the stair and the ground: 3 minutes
Repeat, but only jump using left leg: 30 seconds
Repeat, but only jump using right leg: 30 seconds
20 second break
Run up and down the stair (run onto it left foot, right foot, then back to ground left foot, right foot): 3 minutes
Switch foot pattern (start with right foot): 3 minutes
20 second break
Tuck jumps (jump and pull your knees to your chest, touch hands to knees): 1 minute
Side to side leaps (one leg): 2 minutes (http://www.youtube.com/watch?v=HPTaswW9TKw)
Run in place (fast): 1 minute

Cool down: Walk around for a few minutes before sitting


Core:

Abdominal Hold

Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can -- aim for 5 to 10 seconds.
Lower yourself down and repeat.
Continue this exercise for 1 minute.
Ballet Leg Crunches:
Lay on your back and go into right ballet leg. Make sure that the leg you aren’t lifting into ballet leg is still a few inches off the ground. Reach your hands straight on either side of your leg and do 30 small crunches. Repeat for left ballet leg as well as doubles
.

Opposite Arm and Leg Raise

Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
Raise your left arm to shoulder height and your left leg to hip height.
Hold for 2 counts, reaching forward with yourfingers and back with your heels.
Repeat this exercise on the opposite side.
Do 15 to 20 reps, alternating sides.
For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.
Plank:
Lay on the ground with your forearms on the ground. Press your body up and hold. Try to keep your body as straight as possible. Do this twice, holding each time for 30 seconds.
Sit Ups:
Regular sit-ups but focus on having good form - use your core to lift yourself up - don’t fling yourself into a sitting position. Do continuous sit-ups for one minute. Then take a break and repeat two more times. Don’t worry about how many sit-ups you can do in each one minute - just focus on good form.
Arch Ups:
Lie on your stomach and have someone hold your feet behind you. Cross your arms above your head. Lift up using your back muscles (you will end up in an upward dog position but with your hands crossed above your head). Lower yourself back down. Do this 30 times.
Cool Down:
Child’s Pose for one minute. Then get up and walk around for a few minutes.
Stretching:

Splits Stretching: follow along with this video - it covers some really good stretches and is very thorough. http://www.youtube.com/watch?v=qZTGgEWPbLk

You should also stretch your back with Upward Dog. Just make sure to rest afterwards in Child’s Pose.


Strength:

20 squat jumps (don’t bring your knees past your toes! Sit back when you squat) http://www.womenshealthmag.com/files/images/0904-squat-jumps.jpg

15 leg raises (15 each leg and you can hold to a wall for balance) http://cdn.sheknows.com/articles/2013/03/deadlift-c.jpg

10 pushups with good form (you can do them on your knees if they are hard) (http://media2.onsugar.com/files/2013/07/26/864/n/1922729/a565503ffcbea220_push-up-1.preview.jpg)



10 v-sits (keep fingertips on ground and knees locked) https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkyZFak8Zbh5xdz2aMjdfGsCQv6hE7t3LMzzv5mwCXsP4Ru0yaXMsKbQKtMvalLAH5P1Hequ7meu1Rxi7dQ6sQM_e8SgrHJXayUBNv8FixODw44vhrHxH6USzuZVvPlVgokVoSvQ3lzmU/s1600/100_0436.JPG


15 glute bridges http://workinglines.org/wp-content/uploads/2013/09/glute-bridge.jpg
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