Ready for a change?

    The changing of seasons is a great time to make some of your own changes or a refresh, if you will. The fall season is a great time to move your workout outdoors, take a hike, bike ride, find a yoga class or any group fitness class that meets outside. Now not everyone wants to workout in the open for all to see or outdoor space is just not accessible to you, but consider this you may motivate someone else to join the group. 

    If you prefer to keep you workout inside check out this throw back to a 'butts and guts' workout. A good 45 minutes of full on strength work focusing on lower body and core. This workout needs to be included as part of a balanced program that would include some sessions with upper body exercises and cardio. Now let's get started pick up those heavy weights and let's kick some butt!

    8- 12 repetitions each move, don't be afraid to challenge yourself with heavy weights, option to use a band if available for the glutes & hamstrings series.

Squats

• Full range - feet hip width apart, lower into squat sitting back onto heels.
• Alternate single leg squat - step right foot forward about 1 foot, lower into squat on front leg, return to stand and switch legs.
• Single leg squat - all one leg
• Wide squat - feet wider than hips, lower down onto heels. 3 count down & up.
• Wide squat - combo - lower into squat, lift 1/2 way, lower back down, all the way up.
• Plie squat full range - feet wide with toes turned out
• Plie pulse - lower into squat, pulse up from the bottom.
• Repeat entire series in reverse (after a short break)

    Stretch quads before moving on

Glutes & Hamstrings 

• Bridge - Supine (lying on back) knees bent, feet hip width apart. Press heels into floor, raise hips and contract butt (glutes).
• option to place weights across hips for bridge.....
• Bridge pulse - raise hips, contract glutes and pulse up only.
• Bridge 1 leg - cross one foot over opposite knee or extend one leg up to the ceiling. Press heel into floor raise hips full range.
• Supine hamstring curls - lying facing down, legs extended, cross one ankle on top of the other, press against bottom leg for resistance, curl bottom leg up towards butt contracting hamstring.
• 2 sets on one leg than switch sides.
• Kneeling leg lift🞹 - on knees and rest on forearms, hips pointed towards the floor, abdominals strong, extend one leg back. Lift extended leg up & down contract glutes.
• Donkey kicks🞹 - on knees, rest on forearms, hips pointed towards floor, keep abs strong. Press one heel up towards the ceiling, contract glutes, keep knee bent through move.
• 🞹 Both moves on one leg than switch, 2 rounds each side.

Stretch hamstrings before moving on

Core

• Superman - lying face down, feet hip width apart, abs strong, arms can be extended, bent (cactus arms) or hands under your chin. Raise chest, arms and legs engage the entire back body.
• Superman - Lift and HOLD 8 count
• Tabletop hover - Tabletop position, knees under hips & hands under shoulders, tuck toes. Engage abdominals, press toes into floor raise knees slightly from floor. HOLD 8 count.  Abs strong, shoulders & neck relaxed.
• Plank hold - Step each leg  back into plank position. Modify with knees on floor or lower to forearms.
• Plank w/rear leg left - From plank, full or modified, lift one leg off floor, contract glutes.  Alternate legs.
• Childs pose to recover and repeat
• Dead bug pose - Lie on back, bend knees, lift feet from floor (legs 90°), contract abdominals, extend both arms up towards the ceiling. Keep shoulders and upper back on floor. HOLD 8 count.
• Dead bug active - Maintain dead bug pose, extend right leg and left arm as low as comfortable, return to center and switch.
• Dead bug isometric - Begin dead bug pose, place hands onto thighs, press hands into thighs and thighs against your hands. Create an isometric contraction. HOLD 5 count, extend both arms and legs HOLD 5 count - 2 rounds.

End workout with a full body stretch.

Sincerely 

Ricarda 'Rickie' Alleman

Be safe, Be happy, Be healthy

💦💓💪😅