Monthly Archives: March 2012

UPPER BODY AND CORE

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Adding  the following exercises to your routine will help you get ready for Summer.

 

V Sit Hover

Sit on your hips bend your knees in close to your chest, lifting both feet off the ground balancing on your sit bones. Clasp your hands behind your head elbows wide. Engage abs and lean back and touch your lower back on the ground, extending both legs out  pause for a few seconds here.  Return to the start by using her abs to sit up. Do 3 sets 12-15 reps.

Side Plank and Row

Attach one end of a resistance tube to an object near the ground. Get in side plank position, making sure your shoulder is over your elbow. Hold tube in the free hand and extended in front of you, engage your abs in lift your hips off the floor. Pull the tubing in towards your side, pause for a count of 2 and return to the start.  Do 3 sets 10 reps each side.

Medicine Ball Pushup Start on all fours, place both hands on the ball, shoulders over wrists. Engage abs and lift into a plank position.  Hold this position for a 2 count, exhale and bend elbows and lower chest to the ball. Straighten elbows and return to start. Do 3 sets 10-15

 

Single leg Tricep dips This is one of my favorite exercises for the triceps. 🙂 Sit with your knees bent and feet flat on the floor. Hands behind your hips, shift your body slightly behind you, (towards elbows).Engage your abs and lift your hips off the floor, extend one leg to the ceiling and hold here while bending at the elbows to lower  upper body to the floor. And return to the start. Do 3 sets 10 reps on each side.

Bird Dog Start in tabletop position with shoulders stacked above wrists.  Raise one arm forward and extend opposite leg back. Hold for three counts. Repeat on other side. Do three sets of 10 to 12 reps. To make it more challenging you can hold  3-5 weights in each hand.

 

Pullover with Straight Leg Crunch Start with legs at a 45degree angle, both arms overhead.  Inhale and lift your arms and legs at the same time.Pause for count of 3 and return to start. Do 3 sets 15-20 reps.( use weigh of your choice). As  always warm up before  and stretch after your session.

 

 

Live everyday with passion and gratitude.