Fitness Journal - Workout 2

My second personalized workout from Jenn, my personal trainer. I also mix in my usual biceps/triceps weights, bum exercises, and ab workout on the side.

Repeat entire workout 3 times

Half Clock Work Abs- Laying on back bring right arm under head and left arm straight out to the side. Bring legs straight up (not over hips) inhale and bring legs down to the left side. Try to keep shoulder blades on mat while bringing legs as close to the ground. Bend legs while bringing glutes back to the mat and bring legs straight up. Inhale coming down and exhale when you bend legs and bring them up.  10x on each side

First Position Abs- Laying on back bring heels to gather and toes are pointed and out as if you were in “first position”. Inhale and bring legs up (not over hips) flex toes and exhale down. 20x

Roll Up- Lay on back flex feet and place heels on mat with arms over top. Tuck your tummy in slightly so there is no longer and arch in your back but do not have your back flat on the mat this is Neutral Spine. Slowly roll up vertebrae by vertebrae. Make sure you do not jolt when you come up! You are making your back work then letting those weaker ab muscles become stronger. Roll all the way forward and touch toes or calves. Slowly roll back vertebrae by vertebrae. You are still using those tummy muscles even when you come down. Come all the way down and exhale nice and slow. Feel your stomach contract and release creating that small arch in your back and stretching your muscles. Come back to neutral spine and repeat. Inhale up and down. Exhale when touching toes and on your back.  15x

Extended Bridge- On your back bend knees and place soles of feet on mat then place arms by your side with your palms down.  Push up with your hips and push weight into heels. Bring right leg straight up and point toes and hold. Then bring right ankle to left knee and hold.  Hold each leg position 30 seconds

Bird Dog series- Start on hands and knees (cow). Make sure you are not arching back or you will be putting too much pressure on your back and not be strengthening your core.  Bring right arm straight out and left leg with toes pointed. Hold. Bend left leg and grab left toe with right hand again do not arch back. Hold. Release right hand back to mat. Bend left leg and touch into chest and arch your back. Hold each position for 10 and repeat each side 2x

clockwise

Ballet Arms- Sit in heroes pose (on knees)  or stand. Bring arms straight out at the same time bounce arms very little up and down. Then bring palms facing up. Then Palms facing back. Then palms facing forward.  Do 100 each way (only palms facing down pictured).