Fitness Journal - workout 3

 Jenn, my personal trainer, made this workout for me and I LOVE IT! Try it and see if you like it, if you want a workout that is made specifically for you and your body type - contact Jenn! jawoolstenhulme@gmail.com

Abs:

Frogs- Variation of Boat. Sit on glutes. Bring heels together into first position. Tuck your knees and bring in while bringing your chest to your knees.  20x

1,2 Bicycle-  Lift shoulder blades off mat. Tuck in right leg and extend left leg straight out and off mat. With hands tuck in right leg and gently push on knees 1 the 2 then switch legs. This is a quick motion work out.  25/25x each side 

Rows- sit up on glutes. Tuck knees and bring soles of feet to the mat. Grab 2 to 5 pound weight. With both hands hold weight on ends. Sit back and bring weight down (leaning slightly back) and around, then bring over top and back up while sitting forward. You are creating a big O. Alternate sides with each row. 10/10x each side 

clockwise

Scissors: Lay on back with hands by sides. Bring legs up as if you were in staff pose but on your back. Make sure legs are not over hips. Cross right leg over left then left leg over right. At the same time lower your legs down to the mat till just above it then come back up still scissoring legs.  15x

clockwise

Abs, Arms, Glutes, Legs , Shoulders

Downward dog to upward dog- Start in Plank push back into heels and round back this is downward dog. Then very quickly move to plank then drop hips down but keep arms straight. Then quickly move back to down dog and repeat. 20x 

Wagon Wheel- Start in down dog. Then very slowly lower shoulders and bend arms and then before you make it into upward dog slowly arch back and move back to down dog. Repeat. When you are moving your body down the weight will go into your toes then when you move your body back up push weight into heels. 15x

clockwise

Off Set Push Up- Start in plank. Move right arm out but keep left arm at shoulder width. Then bend elbows down to 90 degrees then come back up. Alternate sides with sets. 10/10x each side

Push  Up Steps- Variation of Mt. Climber. Start in Plank then bend right leg and bring right foot outside of right hand. Hold then switch sides. That is one. Make sure you are not arching your back! Keep your abs tucked at neutral spine.  15/15x each side

and here is a nice lunch/snack for after your workout!

2 celery, 1 carrot, 1 apple, 1 radish + jalapeno yogurt dip, natural peanut butter