MORE Fitness Down Under!

OK, click here for the second installment of the trip down under! 

Fitness - Down Under!

My husband and I just returned from a wonderful vacation to the land Down Under! In Team Rabbit fashion, I wrote a rhyme about our experience! Click here to read the first part!

FE Tip - Bodyweight #3 - The Sphinx Push-Up

The Sphinx Push-Up (one of my favorites)

Start in a  traditional plank position - however make sure palms are FACE DOWN.  Using the core (strong center) push your body up into a high plank or push-up position. Try and do it in ONE movement. Then slowly lower yourself back down to low plank. Repeat until muscle failure, i.e. can't possibly do one more!

FE Tip - Bodyweight #2 - The Bear Crawl

Now that you're done bugging out doing the Inchworm - time to embrace your inner grizzly and do the bear crawl! (Growling sounds are optional!)

Start on hands and knees, rise up on toes, tighten core, slowly reach forward with arms and legs (keeping hips down) until you've crawled across room, then go backwards- repeat 4-6 times. Grrr!!

FE Tip - Bodyweight #1 - Living Room Floor

Happy New Year!

Why go to a crowded gym with all the New Years Resolution people when you have a LIVING ROOM FLOOR!??

By month's end you will have an arsenal of BODYWEIGHT ONLY exercises you can do anywhere! And bodyweight exercises are a great way to improve strength, balance, and flexibility with zero extra equipment.

So get started with #1..

The INCHWORM!

Stand up tall with legs straight. Get your fingertips to touch the floor with your legs remaining as straight as possible then slowly lower your torso toward the floor by walking your hands forward. Once in a push-up position, take tiny steps with your feet until they meet your hands. Keep bugging out for 4-8 reps!

Fitness with Carol - Quoted in the Washington Post!

Check out this article, "Muscle imbalances can wreck your workout," with some great tips on keeping your body and muscles in balance and happy harmony with one another. Our bodies are amazing at accommodating for an injury or any slight imbalance - this goes for the serious athlete and the casual exerciser. For anyone this could lead to a more serious problem down the road if not properly addressed.

I love how the article points out we do the exercises we LIKE not the ones we NEED. For me, I like almost anything involving cardiovascular exercise but I am not so much a fan of stretching and flexibility! What does THAT tell me?

FE Tip - Minimal Equipment/Maximum Benefit

Excuse #348 why I don't exercise:

"I want to work out at home but I don't have the space or money for equipment."

Two words: JUMPROPE and STAIRS

Cost about nothing and you probably have at least one of them already - even 2 stairs will do the trick!

Here's a quick 15-minute workout that will work both your heart AND muscles:

First Set:

• 1 minute jump rope. If you don't have one you can pretend OR try these jump squats AND don't worry if you mess up! The point is to keep moving!
• 1 minute - simply climbing stairs. If you only have one stair - do stepping up and down

Repeat 3 times, resting 30 seconds between each set.

Second Set:

• place jump rope on floor in a straight line. Start in a push-up position on one side; walk your whole body over and back across the rope staying in push-up position with hips in line with shoulder 8-10 passes
• Tricep dips or push-ups with hands on step 12-15 times

Repeat 3 times, resting 30 seconds between each set.

There you go - minimal equipment/maximum benefit!