Workout Wednesday- The 12 Days of Fitness

 Workout Wednesday

'The 12 Days of Fitness'

What better way to kick off the countdown to the holidays than with a 12 Days of Fitness workout. I loved this article posted via the Huffington Post as it really is applicable to the busy days leading up to Christmas.

This workout covers moves that all of my classes are familiar with and on a day things get to hectic or an afternoon you could use a little movement here is a fun way to burn a few extra calories so you don't feel so guilty going to the holiday party and enjoying a small bite of something sweet:)

From the Huff Post December 12, 2013 posting.

You start with one minute of planking on day one. Each day you do the day 1 plus the next day.
So 1 minute of planking + 5 star jumps and so on. You can repeat them each again if you need more of a workout or like I did today, I added 5x1 minutes of planking after my run. Tomorrow I will do the same after my strength workout I have planned. I will do the 1minute of planks and add in the start jumps. I will likely repeat 3-5 times before calling it quits but even if you just do what is listed above it is better than nothing.  As you go more time and more total body workout starts to accumulate and then by Christmas Eve you are in the rhythm and ready to take on the remaining days of December.

I will be posting my progress as well as my classes each day so check back and join in on the fun! 

Here is a fun way to add a bit of intensity to your plank plus working out with a friend is always more fun! 

Get Fit. Live Fit. Be Fit.

www.bendbootcamp.com

Workout Wednesday

Workout your Chest Wednesday

(And yes, he was our governor while in CA)

So I am not talking big chest but I couldn't help but post this picture. 

You don't have to live big heavy weights to work your chest.  I am usually not even a fan of chest work as we spend way too much time in the frontal plane as it is that our posture starts to suffer over time.  I will give you some chest opening exercises as well at the end. 

But for now....

Let's talk Push-ups!

One of the most convenient exercises you can do. 

They can be modified

Intensified

Challenging 

or 

just plain fun!

The Basic Chest Push-up how-to's:

1.  Start on your knees placing both hands in front of you on the floor, shoulder width apart.

Wrist and elbows should be in line with your shoulders and fingers spread wide with finger tips facing forward.  

2.  You can stay on your knees or you can tuck your toes under and lift your body up so that you are in a plank position. 

3.  In the plank position, you need to remember to keep your quads active, heels extended out behind you and hands firmly pushing away on the ground. Don't forget to pull your abs up to your spine focusing on lengthening your body in a nice level plank. 

4.  Draw in your abs and keep your hips/pelvis level and begin to lower your chest down to the ground. You want to lower your body down so that your upper arms are parallel to the ground. pause and then push away with purpose and return back to your starting point. 

5.  Remember it is all about form and it is all about control. Don't let your body fall to the ground and worm yourself back up to the top.  Think about lifting and lowering your body keeping in a nice level plank both on the down and up portion of the movement.  

This is a lot to think about for one movement but more times than none we don't think about the form and just move through the motion.  

Two of my favorite Chest Stretches

 

Find a corner in your house/room and place your hands against the wall at 90 degrees.  Keeping your body in line and abs pulled in you can begin to lean into the wall keeping your arms in place. You can even modify by placing one foot forward and lunge into the wall until you begin to feel the stretch. Take a deep breath and as you exhale you can sink into the stretch a little deeper.  

 Find a wall and stand close up against it so that you can keep your lower back against the wall. You might have to walk your feet out away from the wall to find that perfect spot.  You can take your hands and place them against the wall, opening the chest.  The important thing is to keep your wrist flat against the wall and elbows in contact.  You can slide your hands up and down the wall maintaining contact the whole time.  Keep your abs drawn in and enjoy this stretch.  It is not only great for the chest but also in helping work those shoulder blades back and down where they belong. 

Want more details, Want a video or want to learn more. E-mail me and I will be happy to help!

Enjoy one of my favorite exercises and stretches and have fun.  There are so many variation we can play with but for now, focus on your form and range of motion. 

Go on, get moving!