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Tuesday, July 26, 2011

Got 10 minutes?

If you've got 10 minutes, you've got enough time for this great plyometrics workout. It's a challenging mix of cardio and strength moves, using just your body weight. I've noticed that plyometrics really help me with my running speed and strength. This is a great fat-burner too. Prepare to get your heart pumping and the sweat dripping.

Do the following exercises for 1 minute each. Repeat the circuit twice.

Jumping jacks (Just like you did in grade school gym class)

Foot fire (Also called football drills--in a slight squat, with legs shoulder width apart, run in place, moving our feet as fast as you can)

Mountain climber (In push-up position, pull one knee in at a time, towards your chest, alternating legs as quickly as possible)

High knee (Run in place, lifting your knees as high as possible)

Burpee (Start in standing position, squat down, placing your hands on the floor in front of you. Jump both feet back, jump them back in, and jump up into the air to return to start. Repeat as many times as possible.)

Wednesday, July 13, 2011

Lunge With Torso Rotation

I found this move in my latest copy of Oxygen magazine and remembered how much I love it while doing it today. It's a great multi-muscle toning move, which strengthens your back, core, arms and legs.

Stand with your feet hip-width apart, holding a single dumbbell with both hands, your arms extended out in front. Then, step your right leg forward, bending both knees to drop into a lunge. Rotate your torso to the right and then to the left, moving as far as possible through your entire range of motion. Return to the start. Repeat the move for 3 sets of 12 repetitions. Make sure to alternate your lunging leg.

To take it up a notch, hold a dumbell or medicine ball while doing the move.

Friday, July 8, 2011

A Yoga-ish Move I Actually Enjoy

I have a love-hate relationship with yoga. I know it's good for me but I do not enjoy it one bit. I hate isomentric exercises but love how they make me stronger. I know I need to increase my flexibility and feel so much better after stretching, but hate actually doing the stretching. When I read about a down dog triceps push-up I thought, "now that's something I might like" and it turns out I do. Down dog is one of the yoga moves I am more comfortable with and it is one of the most basic moves of yoga. Rather than just holding that position, the move takes it up a notch by working an additional strengthing motion to it. The plus side to this for me is that I'm holding the down dog position, that isometric position I hate, but get to move a bit doing the tricpeps push-up which helps me kind of forget I'm stuck holding a postition. It helps me get through the move a little easier. Here's how to do the down dog triceps push-up.

Kneel on all fours wiht your forearms on the ground and parallel to each other. Strighten your legs and lift hips up, pressing your chest toward your thighs. Make sure you draw your navel in. While inhaling, press your palms into the ground as you straighten your arms a little bit and rotate your triceps outward, thus drawing your shoulder blades apart. Exhale at this point. Continue pressing up into a full down dog with your arms straight and your body in an upside-down V. Inhale again. Then, slowly lower your elbows to the ground. Try to do 10 reps.

You should feel this move working your triceps, shoulders and abs--a great multi-muscle exercise.