I have to get back to you on the name of this exercise -- Targets your core (lower back) & glutes. Start on your belly. Extend your arms and legs squeezing the SB between your feet. Simultaneously raise your arms and legs above the ground and hold for 3 to 5 seconds. Do 10 x 3 sets. #123fitness - @laramirasol- #webstagram
Internal & External Oblique Rotation - Targets your core, mainly your internal/external obliques. Start in a plank position (Hands on the ground with shins on the SB). Keep your right leg on SB. With your left leg, flex your knee & slowly rotate inwards making your left knee point to the right. Then reverse your movement to extend your left leg at starting position & elevate it at the end. Start with 3 sets of 5 (each leg) & build up your muscle endurance. Make sure you do these slow & contro...
Sideline Leg ABduction -- Targets your Gluteus Minimus & Medius aka Side Butt. Good at-home workout to make your butt round. Haha. I doubled my ankle weights. You can also use bands. Start on laying on one side with feet stacked on top of each other. Then slow & controlled, lift your top leg to (at least) 45 degrees. Then lower it back to starting position. It is a continuous motion. 30-45 seconds x 3-4 sets. #123fitness - @laramirasol- #webstagram
One Leg Explosive Jumps - Full leg workout but mainly targets your quads. You can use a bench or platform. Start with one foot on the box. Make sure your body is parallel to bench/platform. With the foot on the platform, jump straight up as high as you can literally jumping off the platform. Land in the starting position & repeat. This should be a continuous motion.. jumping up as soon as you land. 10-15 x 3 sets #123fitness - @laramirasol- #webstagram
Burpees with weights - it's a Full body workout. It really gets you sweating.. It's a true physical & mental workout. I posted a front & side picture for you, guys. Start of standing, bend down to the floor, kick your legs all the way out into a push-up position, then stand straight up & extend your arms up, then repeat. Do at least 15-20 reps or 30 seconds x 3-4 sets. Weight is optional (I use 10-15lbs) #fitness #fitspiration #iworkout #instagramfitness - @laramirasol- #webstagram
Single leg hip extension - Targets your glutes, thighs & lower back. Start off laying on your back with arms either out to the side, forming a T with your body or under your butt ( like how I am in the picture). Bend one knee with foot flat on ground or balancing on a medicine ball. Elevate your opposite leg until knees are equal height while keeping your leg extended. Push your hips upward until your body is straight from shoulders to knees then lower your body back down. Do 20-30 reps x 3-4...