Pump Up the Body Mix

Healthy Minders,

I have a completely new work out for you! I have not been on my game about posting any new feeds but I assure you there will be more to come. It is nearly time to change the clocks again! I cannot believe that it is already fall and the leaves are changing color. On top of all that, I am losing my summer tan, gah! This week I want you to set a goal for yourself. It is nearly Christmas and the end of the year, have you made those New Years resolutions? No? It is never too late to try. This week, the health challenge is to implement 2 new veggies into your day. Always wanted to try zucchini? How about kale? Never touched a carrot? Veggies are full of rich vitamins and health fiber to keep you feeling fuller, longer. Not only that, but veggies are a healthy carb! Ditch the dinner rolls and add some steamed or raw veggies on the side.


Rocket Power
Rocket Jumps:
Stand with feet a bit wider than hip width apart. From this position you will squat back (making sure your knees do not go passed your toes!) and as deep of a squat as you can. Next, jump straight up. Make sure that each time you land that you are landing with SOFT knees. What I mean by this is that you are not locking out, having straight knees as you land. Also, remember that each jump is to be explosive. You should feel this in your hamstrings, thighs, and glutes. Continue jumping for 40seconds

Peak Push Ups
Here is your chance to raise that butt in the air when you do push ups! Only it won't be cheating because having to do this will isolate those shoulders. For this exercise, you will want to be in a high peak position. As though you are making a upside down "V" with your body. Keep your core tight and back straight. If you are doing these correctly you should be touching the crown of your head to the floor. Set your timer for 30 seconds and perform as many as you can.

Lung Kicks
A fun alternative to the lung! Stand with feet shoulder-width apart. Lung backwards, moving one foot behind you and lung down. As you come up from the lung, with the same leg the was behind you, swing your leg forward and kick as high as you can. Alternate each time. Perform this for 60 seconds.

Wobble Plant
Start out in the plant position, resting on your forearms with your shoulders rolled back and down and back is straight. From here you will hold for 30 seconds. Once, you have hit the 30 second mark, you will alternate touching each hip to the ground for another 30 seconds. Make sure you are maintaing a straight back and tight core. Once you have finished, hold in the plank position for the last 30 seconds.

Medicine Ball Push Up
Using a medicine ball, rest your feet on the ball as you would when performing a push up. You will then have 30 seconds to perform as many push ups as possible.

Repeat these exercises 5 times! You may rest in between sets, but make sure it is no more than 30 seconds.


Good Luck,
Nikki

Sumo Squats and Biceps

I am posting another one of my favorite work outs! There are two parts to this work out. The first workout is a timed interval training which isolates your legs, back, and biceps. While you are preforming each of these exercises remind yourself that it is better to have quality form than quantity of reps. This means that you need to make sure that you have proper alignment with each of these exercises and you are not rushing through.

First Part:

-Reverse Chin Ups

-Weighted Sumo Squats

-Squat Jumps

-Leg Raise Crunch

*Preform as many reps as you can in 50seconds with 10 seconds rest between each exercise.

Second Part:

-Weighted, Fully Body Crunch 20x

- Alternating Hammer Curls 14x each arm

- Single Leg Squat and Kick Back 10x each leg

Reverse Chin Ups:

Find a dip station or a Smith Machine. If using a Smith machine, set the bar to a low, challenging level. Have a Reverse hand grip (palms facing toward you) and grab the bar with hands about 1ft apart. The important factor in performing the move correctly is to pull yourself up to where the bar is just below your neck. This will isolate your upper back and biceps.

Jumping Squats:

Exactly like they sound. Perform these as fast and as many times as you can during the 50second interval.

Weighted Sumo Squats:

Stand with your feet a little bit wider than shoulder width with your toes pointed out. Grab a dumbbell and hold it in from of you with both hands. Squat low and as far back as you can. As you return to standing position, make sure to throw your hip forward.

Weighted Full Body Crunch:

Lie on the floor on your back with your legs and arms extended straight. You can choose to put a weight between your arms and feet or just your arms. Next, maintaining the straight leg and arm position, bring your legs and arms up to meet in the middle of your body.

Alternating Hammer Curls:

Hold a dumbbell in each hand with your palms facing in, not up. Alternating biceps curls on each arm. Practice control and do not allow your arms to swing down to starting position or up during the curl. If you feel that you cannot keep from your arms swinging, then choose a lighter weight.

Leg Raise Crunch:

This exercise great for core stability. Find a chair, bench, or lower the smith machine bar to a low setting. Next, grab the bar behind you to hold you up with your legs straight out and holding your hips up. Keep your left leg on the ground and raise your right leg up while keeping it in the straight leg position. Continue to alternate legs for the entire 50 Seconds. Make sure to keep your hips pushed up!

Single Leg Squats:

If you are trying this exercise for the first time, use a wall or chair to help you maintain balance and proper form. Standing on your right leg, squat back and down as far as you can while keeping you knee behind your toes. Return to the standing position and with your left leg kick straight behind you. Keep your chest up and back straight while you preforming these moves.

Good Luck! Let me know how you did:)

Nikki