Wednesday, May 22 Lunchtime Boot Camp

Well ... It was our first official Lunchtime Boot Camp today and it was great! At least I thought it was. I had six beautiful ladies join me in the sunny river valley for a great 30 minute workout.

A Little Bit of Everything ...

Warm-Up - 30 seconds each

- grapevine (running sideways crossing feet front, then back, using core)

- walking lunges (continuous lunging while walking, make sure knee stays above ankle)

- side walking squats (squat low, pivot, squat low facing the other way)

- forward run

- push-ups (from toes or knees, keep core tight)

- squats (push weight back over ankles, keep knees behind toes)

- plank jacks (from forearms, jack legs out and back, walk out and back if needed, core tight)

- speed skaters (side lunge crossing leg behind other, touch ground, hop to opposite)

Circuit 1 - group split in two

Group A - stairs!! (until Group B complete their circuit)

Group B - 15 squat jacks (jumping jacks with low squat at bottom)

- 5 burpies (jump, hop down into low squat, hands on ground, hop to high plank, jump back to standing)

- 15 mountain climbers (high plank, knee to chest and touch toe on ground, repeat in jogging motion, 2 feet = 1 rep)

- 15 v-sits (sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)

Switch!

Circuit 2 - partners

1) Partner A - sprint there and back. Partner B - jumping jacks

2) Partner A - sprint there and back. Partner B - mountain climbers

3) Partner A - sprint there and back. Partner B - push-ups

Core - 10 reps each

- double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return)

- reverse crunches (bend knees, keep low back arch flat, lower feet to ground and return)

- crunches (feet on ground, hands on head, crunch lower ribs to hip bones, lower)

- bicycles (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)

- scissors (on back, one leg straight hovering above ground, other leg straight in air, switch legs)

- v-sits

- russian twists (seated, feet on ground, lean back, hands together and twist side to side with breath)

- plank (low plank for 30 seconds, from toes or knees, core tight)

Stretch

Enjoy!

Comments

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

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 ...

Mom & Me Fit, Prenatal Fit, Family Fit, & Mom & Me Yoga in Edmonton!! Our new Fall 2017 Schedule is here!

The evening air is cooler, the sunrise is later, and it seems like we are all settling back into our routines. I love fall. I love the crisp breeze and wearing scarves. Even for those of us not in school or without little ones in school yet, the fall is still a great time to hit a reset button. Small changes in our daily routine can have huge impacts on our health and overall fitness goals. Wake up 15 minutes earlier each day to sneak in a quick sweat or stretch. Challenge yourself to test out one new healthy recipe weekly. Carry around a water bottle to make sure you are hydrated. Focus on your alignment throughout your work day or while playing with your little ones. Schedule a class or two to attend every week to make yourself accountable to others. These are just a few ideas, but the list is lengthy! How are you adding a little extra health to your daily life? A little does go a long way and remember, do not strive to be perfect. Strive to find a healthy balance ...

Adventuring with Onya

“I have loved her, my little wanderer, with a mind full of wild forests and eyes that await adventures.” - Conny Cernik As an active mom, my girls have both spent a lot of time in a baby carrier. With our first daughter, Brooke (now three years old), we used a soft structured carrier (SSC) often for neighborhood walks, grocery shopping, adventures in the mountains, airplanes, and occasionally tasks around the house. When Mikah (now 10 months old) came along, the carrier became an extremely important part of my life! With a busy toddler to play with, snacks and meals to prepare, a house to [attempt to] keep clean and tidy, and a Little who wanted lots of snuggles (as newborns should!) “baby wearing” as it is called became part of my daily life. I am fortunate to have two girls who enjoy being “worn”, as it makes “mom life” easier with access to both hands and also makes adventuring a ton of fun! Finding a baby carrier that works for your body and that is equally comfor...

Fit Your Life

Search This Blog