Fitness: #WantableFit Workout Series (Part 2)

If you were able to tune into Part 1 of our #WantableFit Workout Series on Facebook last Wednesday, then you definitely got a great workout and you were probably left counting down the days to our next livestream and workout. Fortunately, it’s here and ready to deliver another super-toning set of exercises to get your body summer ready. (Couldn’t catch the last livestream? Check out the exercises here.)

Join us next week Wednesday, 6/29 for Week 3. Same time, same place.

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Posted by on Wednesday, June 22, 2016

Ashley Haag, owner of Ellipse Fitness Third Ward and founder of fASHionably fit, is back for the second week in a row with a 45-minute workout that can be done at home, the gym, or pretty much anywhere else. Didn’t have time to catch this week’s video? Looking for more detailed instructions on how to complete each move? Keep reading, then tune into our Facebook page for the remaining LIVE segments on 6/29 and 7/6 at 7:30 am CST!

#WantableFit Summer Workout Series: Week 2

What you’ll need:

1. Exercise mat or carpeted area

2. Stopwatch to time each exercise

3. Music or a workout buddy to get you motivated

How it works:

This strength training workout is mixed with cardio intervals for optimal muscle fiber breakdown and a long “afterburn,” meaning you’ll continue burning calories even after you’re done exercising.

Start with a warmup, then move into 4 strength training “blocks,” which have 2-3 exercises each. Repeat each exercise for 2 minutes, then follow up with a 1-minute cardio move and quick water break before jumping to the next set. Finish with a core ladder exercise and a cool down to lower your heart rate.

Quick tip: Quality is better than quantity, so focus more on getting in the right position and doing exercises correctly than doing them quickly.

Warm Up

Start by warming up for 5-7 minutes, or until your muscles no longer feel stiff and your body temperature begins to rise. Try gently stretching, jogging in place, jumping rope, or any other exercise that gets your heart rate up.

Exercise Block #1

1. Squat with Alternating Rotation

Stand with feet hip-width apart and arms bent and raised toward your chest. Bend legs and hinge back as if sitting in a chair, bringing your butt closer to the floor and keeping knees in line with your toes. As you return to the start position, bring your right knee up to hip height and twist your upper body to the right. Return to the squat position, then raise your left knee and twist to the left. Repeat, alternating sides each time.

Want to make it more challenging? Add a small 3- or 5-pound weight for more resistance.

2. Forearm Plank with Right Hip Dips

Lie on your right side on the floor, propping yourself up on your elbow, which should be directly in line with your shoulder. Raise and bend your left arm so it rests gently on your neck with your elbow pointing toward the ceiling. Stack legs and feet on top of one another, then lift yourself off the floor so only your right forearm and right foot are touching the floor. Slowly begin to lower your hips to the floor, keeping abs tight and movements controlled. Return to the start position and repeat.

Need to simplify? Rest the right knee on floor and straighten your left, then carry out the exercise as normal.

3. Forearm Plank with Left Hip Dips

Repeat exercise 2, but on the opposite side (lay on your left, prop yourself on your left forearm, raise your right hand behind your neck, and keep your left foot on the floor).

Cardio: Butt Kick Runs

With elbows bent and arms raised to waist height, begin to jog in place, kicking legs back so that your feet touch (or reach toward) your butt.

Modification: Stand with legs shoulder-width apart and arms straight in front of you at chest height. Step to the right, curl your left leg back so your foot touches your butt, and pull arms out and back. Return to start position and repeat on the opposite side. Continue alternating sides.

Exercise Block #2

1. Left Leg Pendulum Lunge

Start with feet together and arms resting at your side. Step forward with your left leg into a lunge position, bringing arms up to cheast height and being careful not to let your knee slide over your toes. Step back toward the starting position, but continue stepping back until you’re in a lunge with the left leg behind you. Repeat the movement in a fluid, continuous motion.

2. Right Leg Pendulum Lunge

Repeat exercise 1, but on the opposite side, lunging with the right leg instead of the left.

3. Plank with Shoulder Taps

Begin in a raised plank position, keeping hips tucked, abs in, and your body in a straight line from head to toe. Slowly lift and bend your right arm to touch your left shoulder, then return to plank. Repeat on the opposite side, lifting your right arm to touch your left shoulder. Continue alternating sides.

Cardio: Burpees

Stand with feet hip-width apart and arms by your side. Bend knees slightly, then jump into the air with your arms above your head. As you land, drop to the floor in a crouching position, with feet and hands touching the ground. Next, shoot legs out and back into a plank position, then return to the crouched position. Repeat the entire series of movements in a fluid motion.

Modification: Stand with your feet together and arms at your side. Crouch to the floor so that your feet and hands touch the ground. Step your right leg back, then step your left foot back. Bring the right foot back to the crouched position, followed by the left foot. Return to a standing position and raise your hands above your head, then repeat the entire series of movements.

Exercise Block #3

1. Wide-Stance Squats

Start with legs farther than hip-width apart (about 3 or 4 feet apart, if possible) and toes slightly turned out. Raise your arms above your head in a V shape. Keeping arms raised, deeply bend your knees. Return to the start position, and repeat.

To make it more challenging: Lift one heel at a time, either alternating feet with each squat, or lifting the right heel for one minute and the left heel for one minute.

2. Pushups

Begin in a raised plank position with arms straight and palms on the ground, positioned a little wider than your shoulders. Slowly bend your arms and lower your chest toward the floor, keeping the body in a straight line from head to toe. Straighten arms to return to the start position, and repeat.

Need to modify? Simply drop your knees, lower your body by bending your arms and straightening them to push yourself back up. Still maintain a straight line from head to tailbone.


Cardio: Exaggerated Skips

Begin with legs together and arms by your side. Raise your right knee to hip height, jumping as high as you can and bringing your left arm up and into a tabletop ninety-degree position. Switch sides to bring your left leg up, jump, and raise the right arm. Continue the movement in a continuous motion.

Modification: Stand with feet together and arms raised directly over your head. Pull arms out and down to hip height while bringing the right knee up to hip height. Return to the starting position and repeat on the opposite side. Continue alternating sides.

Exercise Block #4

1. Bridge Lifts

Lie on the floor with arms resting by your side, knees bent, and feet flat on the ground. Squeeze your glutes and lift hips off the ground toward the ceiling. Slowly return to the starting position, one vertebrae at a time and repeat. 

2. Right Side Lying Tricep Pushups

Lie on the floor on your right side with legs extended. Wrap your right arm gently around your waist, then bend your left arm so that your palm is touching the ground and your arm crosses in front of you. Lift your torso to create a side crunch position, then return to the starting position and repeat. Slowly rise and lower your upper body pushing thru your left palm so that the left tricep is engaged.

3. Left Side Lying Tricep Pushups

Repeat exercise 3, but on the opposite side. Lie on your left side, wrap your left arm around your waist, and bend your right arm to touch the ground in front of you. Raise the torso, lower to the starting position, and repeat.

Cardio: Ski Jumps

Start with legs together and arms by your side. Jump to the right, angling your body in a diagonal position toward the left and bending knees into a closed-leg squat position. Pull arms back and bend them at the elbows. Jump to the left, and repeat the motion, angling the body toward the right. Continue alternating sides.

Modification: Start with legs together and arms by your side. Rather than jumping to the right, step to the right. Pull your left leg in, then squat with legs closed, arms bent and pulled back, and body angled to the left. Stand and step to the left, pull the right leg in, squat with legs closed, and angle your body to the right. Continue alternating sides.

Core Ladder Finisher

How it works: Start with 20 bicycles, then move into 5 mountain climbers. Switch quickly and repeat, but with 15 bicycles and 10 mountain climbers. Repeat with 10 bicycles and 15 mountain climbers. Finish with 5 bicycles and 20 mountain climbers.

Bicycles: Lie on the floor with fingertips gently behind your ears or fist at your temples and legs in a tabletop position. Twist up and over the body to the right, pulling your right leg in slightly and extending your left leg. Switch sides by bringing your left leg in, twisting to the left, and extending your right leg out. Try to reach your opposite knee towards the opposite armpit. Continue alternating sides in a fluid motion. A twist to both sides equals one bicycle.

Lower-Body Mountain Climbers: Start in a raised plank position, then pull your right knee in and toward the chest. Return to the starting position and switch sides, pulling your left knee in and toward the chest. Alternate sides in a fluid motion. Bringing each leg up equals one mountain climber.

Cool Down

Lower your heart rate and help your muscles recover by stretching out your deltoids, biceps, triceps, quadriceps, glutes, hamstrings, and any other muscle that may feel tense.

Don’t forget to check back or tune in next Wednesday, June 29th for Part 3 of our #WantableFit Summer Workout Series.

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