Skip to main content

Tuesday Toning

By

Good evening!

This week, Keith and I have decided to do two-a-days! We are planning to run before work each day and complete a strength workout in the evening. This morning, we ran 5km and did this workout before supper. 

Fit Your Life motto for the month of August: "do not find the time, make the time".

Thank you to Kim for inspiring me with this quote a few weeks ago!

The Workout

Surfers - 10 reps

start on your belly with hands under shoulders. press up to push-up position as you jump your feet forward staggered (one in front) like on a surf board. stay low. arms out wide. place hands back on ground and hope back to belly. alternate front leg each time.

Biceps Curl to Shoulder Press - 15 reps

using dumbbells. start with weights near your legs. bend elbows to curl dumbbell up to shoulders. rotate so palm is now facing out. press dumbbells up to meet above your head. return dumbbells to starting position by reversing motions.

Lunge Lift and Kick - 10 reps/side

start in a back lunge. bring back leg up to bent knee while balancing on standing leg. kick bent knee back out behind you, keeping it as high as possible. while balancing, bring knee back in front, then return to back lunge. repeat all reps on one leg, then switch sides.

Dive Bomber Push-Ups - 5 reps

start in downward dog. lower head towards hands and "scoop" upper body through arms to upward dog. return to downward dog in reverse motion. this will burn.

One-Legged Bridge Lifts - 10 reps/side

from bridge position on your back, lift one leg straight in the air. keep strong. using grounded leg, push hips upwards and lower gently. repeat on same side through all reps, then switch sides.

Calf Raises in Bridge - 15 reps

keep both feet grounded in bridge position. lift hips as high as possible. lift heels and raise on to tip toes. lower heels. continue until all reps complete.

Dead Bug Abs - 20 reps, alternating sides

laying on back, lift legs and arms straight into the air. lower right leg and left arm away from the body to a hover. do not allow them to drop or touch the ground. bring back slowly and repeat with left leg and right arm. continue alternating until all reps complete.

Plank with Hip Twists - 20 reps, alternating sides

from a low plank position, stay on toes while rotating hips one side to the other. keep hips low. rotate side-to-side until all reps complete.

 Repeat x3 sets

Enjoy!

Comments

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