"Women need real moments of solitude and self-reflection to balance out how much of ourselves we give away." -Barbara de Angelis
It's Valentine's Day but don't forget to give YOURSELF some LOVE this week. Use our BALANCE focused workouts of the week as a lovely little gift to yourself. Your moments of solitude and self-reflection.
There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results.
Workout #1: All You Need is Love.
(We did this workout the week of October 22!! Did you write down your finishing time?!? Today is the day to race against yourself and see your fitness gains throughout the past month.)
Warm Up:
Around the World Lunges: 20 reps total (After a few reps, challenge your balance and try closing your eyes.)
Slow Mountain Climbers: 10 reps each side
Opposite Arm & Leg Superman: 10 reps each side
Jump Rope: 1 minute (For some balalnce work, try a few single leg hops on each side.)
High Knee Run: 30 seconds
Circuit 1:
Repeat this lower body focused circuit 3 times.
Side Lunge Rotation to Single Leg Hop: 8-10 reps each side (After the hop, try holding that single leg balance for 3 seconds before the next rep.)
Wall Sits: hold 45 seconds with good form
Step Back Lunge with OH Hold: 8-10 reps each leg
Circuit 2:
Repeat this upper body focued circuit 3 times.
Down Dog Push Ups: 8-10 reps (For a little balance work, keep your foot stance narrow and close together.)
Single Leg Dead Lift to Reverse Fly: 10-12 reps for upper body (5-6 each leg)
Dips: 10-12 rep
Single Leg Arm Curls: 12 reps for upper body (Keep your posture tall with core muscles firing while balancing on the single leg.)
Circuit 3:
Repeat this metabolic cardio burst circuit twice.
2 Feet Forward and Backward Hops In Place: 30 seconds
Cardio Plank: 30 seconds (Want to challenge balance and stability? Place hands on a BOSU or wobble board while in the plank position.)
Slide and Glide: 30 seconds
Burpee: 30 seconds
Cool Down:
Easy walk for 1 minute (maybe a stroll to the water fountain and back) then perform each of the following stretches for 30 seconds.
Tricep Side Arm Stretch
Dog Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
Workout #2: Love. Laugh. Live. Balance.
Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge: 4 times around on each side (After a few reps, challenge your balance and try closing your eyes.)
Jump Rope: 2 minutes (Try a few single leg hops.)
Circuit:
Perform each exercise for 45 seconds. Rest for 15 seconds and then move right to the next exercise. Repeat the circuit three times.
Wall Sit (EVen though you are stationary, closing your eyes will fire up that proprioception.)
Pike Butt Push Ups
Box Blasts (alternate leg each rep)
Bear Crawl
Lunge to Jump (Hold the single leg for 2-3 seconds before next rep to work on balance.)
Jumping Pull Up
Modified V-Ups
Tricep Push Up to Frogger
Slide and Glide
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In following this training plan, you accept full risk and responsibility of personal safety and well-being.