Skip to main content

Spring is in the Air!

By

FINALLY!!! Spring is here and it is time to prepare for the summer that is approaching! Along with that comes cute outfits and bikinis! Here is an awesome workout to add to your current routine, or to mix up your workout! The best part is, this workout is great for indoors AND outdoors! Grab your mat and a few pieces of equipment to get some fresh air at the same time :)

Warm-Up

16 Standing Cross Crunch [opposite knee to opposite elbow while marching]
16 Squat with Cross Crunch [same as above, but squat, then stand up for elbow-to-knee]
8 Superman Push-Ups [4 on each side]
16 Standing Side Crunches [8/side - stretch arm into air and foot to floor, crunch side of body for elbow and outside of leg to touch]
16 Plank Jacks [in push-up position - jumping feet together and apart. Engage core.]
16 Tummy Tucks [high plank position. Draw one knee up alongside the body, turn head towards knee. Return knee to starting, switch sides]

Part 1 - Pyramid Style!

10 Push-Ups [from toes]
20 Tricep Dips [off low chair, table, bench]
30 Squats with leg abductions [15/leg]
40 seconds Mountain Climbers
50 Bicycle Crunches
40 seconds Mountain Climbers
30 Squats with leg abductions [15/leg]
20 Tricep Dips [off low chair, table, bench]
10 Push-Ups [from toes]

Part 2 - Raise your Heart Rate!

20 Jumping Jacks
15 Chest Press on Ball [with 3, 5, 8lbs dumbbells]
20 Plank Jacks
15 Hamstring Curls, on Ball [body on floor, with heels on the ball]
20 Mountain Climbers
15 Low Squat Pulses
20 Surfers [10/side - start flat on tummy. Jump up to low squat - angled one way. Jump! Return to starting, switch to angle toward other side. Repeat until all complete]
15 Push-Ups [challenge - feet elevated on the ball]

Repeat Part 2

Stretch!

Enjoy!!
Labels:

Comments

  1. Keighlagh4/18/2011 8:33 am

    Awesome! Thanks Kellie ;)

    ReplyDelete
  2. Monica4/22/2011 4:50 pm

    Glad I found your blog! Looks like something I will enjoy very much! Hope you will check out mine too! www.PhilosophyFit.com

    ReplyDelete

Post a Comment

Popular posts from this blog

How to stay fit during cold winter months

By
With the cold winter months approaching, the thought of staying active and keeping fit can be daunting. The good news is that just because we live in a country that has beautifully snowy winters, it does not mean that our health journey needs to suffer.  Why wait until January first for a New Year’s resolution? Start today with these winter active tips! 1)  Try a new fitness class! This can be the perfect way to learn new exercises in a warm environment. There are many boutique studios in Edmonton that offer a fun variety of workouts: The Surf Studio , SpinUnity , Barre Body Studio , Sculpt Barre , Bliss YogaSpa , YogaLife Studios , and of course, Fit Your Life to name a few. Also check out Fitset , which allows you to workout all over the city for one monthly membership!  2) Get outside! There are so many options to get sweaty while enjoying the fresh air. Winter hiking, cross-country skiing, skating, downhill skiing, and snowshoeing are great ex...
1 comment
Read more

Pelvic Health Series: Our journey to regaining strength, alignment, and function Kellie - part 1

By
photo by Roughley Originals Every single one of us is different. One of the most amazing aspects of my job is to witness the vast differences between each pregnant body as they exercise and how their body transforms postpartum. Most women will have similarities between their own pregnancies and births. Many women can even find a few similarities with other women as they discuss their stories. I think you would be hard pressed to find two stories more similar than mine and Jamie’s are, which is truly incredible, as we have only known each other for 18 months. That being said, they are not identical stories and for that reason I will also be sharing my story of regaining strength, alignment, and function through the help, expertise, and guidance of a pelvic health physical therapist. photo by Roughley Originals After one miscarriage, my husband and I went on to have two healthy pregnancies. Our oldest daughter Brooke was born by urgent cesarean section in April 2014. ...
Post a Comment
Read more

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

By
Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...
2 comments
Read more