Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat. (As you hinge forward slightly from hips, arms reach diagonally upward.)
Maintaining squat throughout, lift left foot off mat and quickly extend leg behind you to tap mat, then immediately return to start. MAKE IT EASIER: Place hands on hips before starting taps.
Do 20 reps. Switch sides; repeat.
High Heel
Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat.
Raise both heels off mat, lowering arms directly in front of you at shoulder level as you rise onto tiptoes. MAKE IT EASIER: Keep heels on mat so feet remain flat throughout.
Do 3 pulses, lowering butt 2 inches toward heels and rising again.
Lower heels and return to chair pose.
Do 10 reps.
Side Slide Targets; Chest, abs, hips, butt, and legs
Start in tree pose: Stand with palms pressing together in front of chest, and bend right knee out to side, placing sole of right foot on inner thigh of left leg.
Bend left knee to lower into a squat as you extend right leg out to side, sliding it out on floor, toes pointing forward. MAKE IT EASIER: Place hands on hips for better balance.
Immediately return to tree pose, tapping right sole on left inner thigh before quickly repeating move.
Do 20 reps. Switch sides; repeat.
Hip Shaper
Start in tree pose: Stand with palms pressing together in front of chest, and bend left knee out to side, placing sole of left foot on inner thigh of right leg.
Maintaining contact of left foot on right thigh, bring left knee across body toward right, then extend left leg out to right.
Bend left knee again, and bring it out to left side to return to tree pose.
Do 10 reps. Switch sides; repeat.
Warrior Windmill Targets: Shoulders, abs, obliques, butt, and legs
Start in warrior II: Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with right leg out to right side, toes pointing right, knee over ankle and left leg straight. Turn head toward right hand.
Maintaining lunge position throughout, hinge at waist toward left as you bring left hand toward mat by outside of left ankle and bring right arm overhead.
With feet planted, quickly reverse direction, hinging toward right as you arc right arm toward mat behind right thigh and bring left arm up toward ceiling to complete 1 rep.
Do 10 reps. Switch sides; repeat.
Sumo Warrior Targets: Shoulders, abs, butt, quads, and calves
Start in warrior II: Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with left leg out to left side, toes pointing left, knee over ankle and right leg straight. Turn head to left.
Pivot on heels so that toes of both feet are turned out slightly, look forward, and sink into a wide squat.
Lift both heels off mat and do 3 pulses, lowering butt 2 inches toward heels and rising again. MAKE IT EASIER: Lift only one heel, or keep both heels on mat.
Pivot feet to return to warrior II, this time facing right: Point right toes toward right and left toes forward, leaning body weight over bent right leg and straightening left leg as you look right. That's 1 rep.
Do 6 reps.
Cha-Cha-Cha Target: Abs
Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
Quickly alternate bringing left knee, then right knee, to touch mat.
Continue alternating for 30 seconds to 1 minute.
Pendulum Plank Targets: Abs and butt
Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
Lift left foot a few inches off mat and bring it 45 degrees out to left side, hold for 1 count, then return it to start position. MAKE IT EASIER: Step with left foot onto floor briefly when you bring it out to side.
Repeat move with right leg to complete 1 rep.
Do 10 reps.
Running Dog Targets: Arms, abs, butt, and hamstrings
Start in downward dog: Get on all fours on mat, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
Maintaining V position, quickly bring left knee in toward chest, then press left heel back to extend left leg directly in the air behind you. Immediately bring knee in again.
Do 10 reps. Switch sides; repeat.
Scorpion Press Targets: Arms, abs, butt, and legs
Start in downward dog: Get on all fours on floor, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
Maintaining V position, lift right foot off mat, bend right knee 90 degrees, and raise leg so that right thigh is in line with back.
Keeping bent right leg in air throughout, bend left leg 90 degrees to lower knee toward mat, then straighten it again.
With Alex's birthday party on Saturday and Easter yesterday, I ate so much junk this weekend. I woke up about 5:00 this morning with a major belly ache. I'm sure it's from so many sweets. I guess my body isn't used to it anymore. No more for me! Blech!!
I went for a power walk through our neighborhood on Monday and realized that I've lost enough weight in my thighs that they're not bunching up my shorts when I walk anymore! It was so nice to walk and not have to go looking for my shorts every 3 steps.
Let's all celebrate some little things from our weight loss journey. What are some things you've noticed/enjoyed?
Jacquie wanted me to let you know she will not be able to participate in the LCW this week.
I am asking you for prayers, I am really scared for her!
Jacquie has been really sick these last few days (it started March 8th) she has had severe nausea, some vomiting and diarrhea all this time. All of these symptoms follow a cold so she thought it was just part of the bug.
It has only got worse so around lunchtime her hubby was on his way to take her up to the ER.
PLEASE keep her in your deepest thoughts and prayers!
Okay gals, we've had some rough weigh ins. Let's get back on track. Here's a challenge. Get in as much of it as you can-anything is better than nothing! Even if you only do 1 group (2 minutes) at a time, it helps! Post what you finish!
I am just so sick, I can't get the LCW done today. I won't share all the gory details, but it's bad. I have bodily fluids running out of every orifice and my eyes are almost swollen shut. Hopefully my lack of appetite will make up for not exercising this week!
Weigh in is only 2 days away so let's get moving! Do as much as you can and post what you do. Posting several options for each so you can squeeze in stuff even if you're at work. You can do a lot of these even sitting at your desk if you need to...I do! You don't even have to do the specific exercises I listed, just get creative and get moving!!
2 min cardio (stairs, jump rope, run in place, boxing, run through monster truck tires, jumping jacks) 1 upper body exercise (15 tricep dips, 25 pushups, 25 bicep curls with weights or cans/water bottles, etc.) 1 core exercise (torso twists, windmills, crunches, scissor legs) 1 lower body exercise (squats, lunges, toe raises, calf raises, leg extensions, leg lifts)
Repeat throughout the day whenever you can fit it in. Each set shouldn't take more than 5 minutes. I do mine in the stairwell at work after each bathroom break.
Let's do 30 of these exercises for Thirty Thursday!!
30 crunches 30 jumping jacks 30 squats 30 leg lifts (15 each side) 30 bicep curls (15 each side) and try to get in: 30 minutes of cardio (even if you have to do it in 3 10 minute sessions through the day)
I spent everal hours at the emergency clinic on saturday getting treated. So I haven't been able to exercise because I have been so, so sick. I got more antibiotics, and 2 steroid shots. I think this round is finally doing the trick, because I am FINALLY starting to feel better.
I only had a tiny loss this week because I haven't been able to exercise like I want. Sorry ladies!
So on this oh-so favorite day, I think we should all do some legs exercises. Come back and tell how many of each you were able to do!
stretch 'em out first and after: Hip flexor stretch Glutes stretch Standing hamstring stretch Standing quad stretch Adduction stretch
squats lunges standing calf raises with dumbbells (water bottles) resting on your shoulders duck walks (squat down, grab your ankles with your hands and walk)
Kathryn-how's the hip with new exercises? Addie-how's the running/walking going? Jacquie-did you decide what kind of treadmill to get? Suna-is everyone feeling okay now?
and everyone else check in too...those were just questions I had in my head, so I thought I would ask.
Anyone dealing with Valentine's goody temptations? I baked cookies for Peyton's party this morning and only half of them got eaten and the other half are calling my name. I made them with whole wheat flour, but cookies are cookies.
I'll admit that when the season first started, I didn't seem drawn to anyone like I had been in the past. But as the season has gone on, some people have grown on me.
I really like Stephanee. She seems like such a sweethart. Sam and Koli are awesome too.
Melissa annoyed the heck out of me and I am glad she's GONE! Michael seemed like a real slug at first, but the last 2 weeks has really proven himself I think. I about fell over when I saw him with his feet up on the wall. He's a BIG BOY with a lot of weight to hold up.
I was sicker than sick all weekend/week and today is the first day I have gotten out of bed and up and around since Saturday. I still had a decent WI, just sorry I haven't been around!
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Hip flexor stretch
Glutes stretch
Standing hamstring stretch
Standing quad stretch
Adduction stretch
