The Tax Day Workout
Sunday, April 14, 2013
| Category: Fitness
Build your ASSETS and protect your BOTTOMline!
This is a great workout for a strong healthy backside. And it takes less than 18 minutes!
Plus, a strong flexible hips help you move easier AND protect your low back! (AS LONG AS YOU DO THE EXERCISES CORRECTLY!!)
Here's what you do: Perform each move for 40 seconds, then rest 20 seconds. If that's too difficult, and you're losing your perfect form, do 30 seconds and 30 seconds. Perform as many reps as possible in the 40 seconds (but of course use great form). For the single leg moves, do each leg in that same pattern before continuing to the next move. Perform 3 total rounds for a kick a-- workout!
Squat w/ Alternating Leg Lift
Take your butt down and back (like you're going to sit on a chair). Keep your knees over your toes and get your thighs parallel to the floor. Keep the weight of your body mostly toward your heels and make sure your heels stay down on the floor. Do not let your knees go in front of your feet. When you come up, drive the heels into the floor, lift your left foot up and kick to the side. Repeat the squat and kick to the right side.
Single Leg Deadlift
While standing on your right leg, bend at your hip and slightly at the knee (about 30 degrees) taking your hands toward the floor while lifting your left leg straight back. Go down until you feel a stretch in your right glutes and hamstrings. You should be bending from the hip and pushing the butt back (do not round your back). Concentrate on pushing the butt back, not leaning forward. Your shoulders should remain over your toes. To stand up, push through your heel and bring your hips forward. You should feel it in your hamstrings and glutes. If you feel it more in your low back you’re doing it wrong. Repeat with the left leg.
Single Leg Bridge
Lie on your back with your knees bent and feet flat on the floor. Raise your hips to create a straight line from the knee through the hip to the shoulder. While at the top with your hips elevated, extend one leg off the ground creating a straight line from toe to shoulder. Remember to squeeze the glutes. Hold for the allotted time. Repeat with the other leg.
Start on your right foot and jump from right to left. As you land on your left foot, bend from your hip, reach down with your right hand and take your right leg behind your left. Immediately jump back to the right, land on your right leg, bend from your hip, reach down with your left hand taking your left leg behind your right. It should look like your ice skating. Continue this movement for the allotted time.