Spring clean up your workout! Boost your strength and core for those chiseled abs without a crunch!
One of my favorite ways to keep workouts fresh is to incorporate pilates, yoga and strength to an all-in-one effective functional workout. Taking old moves and adding on new tricks, the secret to keeping the body guessing and constantly making change!
Sharing with you today three of my favorites that will no doubt sculpt your core and body too!
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BOSU Plank/Pushup w/Alternating Leg Lifts (works: core, back, arms, legs)
- Come into a high plank/push up position. Place BOSU upside down, hands spread wide over recess handles, wrists under shoulders, leg extended, core engaged.
- Pause, then slowly lift right leg, perform a push up, lower leg, come up, lift left leg push up, lower leg, come up and repeat. Find your rhythm and perform until fatigued.
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Curtsey Lunge with Bicep Curls and Lateral Raise (works: hams, quads, glutes, calves, biceps and medial delts)
Great time saver, works and engages multiple muscle groups at a time, calling on the body to work harder.
- Grab a set of weights you can fatigue with for these exercises.
- Stand with feet under hips, engaged the core.
- Step and cross right foot diagonal over to the left side, lunge down and bicep curl at the same time.
- Come up from the lunge and lunge to the diagonal over to the right at the same time perform a lateral raise. Repeat until your reach fatigue!
Vsit, Legs Extended to Side Knee Rotation (works: core)
- Seated on a mat, core engaged, knees bent, lean back, chest forward, shoulder blades down back, feet lifted off floor.
- Slowly lean back extend legs and keep head shoulders off floor, arms by sides (lifted and reaching long) pause, come back up to Vsit and repeat.
- Bored? Increase the challenge, once you are on your back with legs extended, while coming back up, rotate knees to the right arms still by sides, come back to Vsit extend again, rotate knees to the left. Repeat until fatigued.
- Option: To increase intensity, hold a medicine ball in your hands while performing this exercise.
Feel free to share your favorite moves!
Lynn MacDonlad, ACE Personal Trainer/Registered Yoga Teacher
Rocky Hill Yoga & More
www.rhillyoga.com
