Workout Wednesday: Prayer Pose

Maligayang Bati. Mami Aya! * HBD, Nurse Nanay! 

In spirit of the recent Church💒 Sacraments (including my students’ First Communion and Confirmation), how about we put prayer into practice in our workout routines? 

I propose the 🙏Prayer Pose: place palms together in front of your chest, with your elbows bent at 45*

Here are lower bod and midsection moves that you can do in Prayer Pose (as opposed yet similar to Tree🌳 Pose) while standing and maintaining your balance …
During each rep, say something that you’re grateful for👏 (THANKSgiving prayers) or say a full☝️ prayer during a set✌️
3 sets of 12-15 reps
🙏Squats (as opposed to Prisoner👮 Position with hands behind your head): alternate stances between sets ~ wide/plié • narrow • shoulder width ~ drop low [legs]
🙏Lunges (as opposed to Warrior⛺️ yoga🌅 poses): extend one leg in front of you with knee bent at 90* and stretch other leg straight behind you then drop it down
🙏Calf Raises: alternate toe-point directions between sets ~ facing each other • facing forward • facing outward ~ start on tippy toes than lower to balls of feet👣 (calves)
🙏Abductors: with both legs together and toes facing forward, raise one leg outward to hip level; repeat on the other side after each set [inner thighs]
🙏Extensions: with both legs together and toes facing forward, raise one leg forward to hip level; repeat on the other side after each set [quadriceps]
🙏Elevated Curls: with both legs together and toes facing forward, raise one leg backward while bending the knee at 90*; repeat on the other side after each set [hamstrings]
🙏Bun Press: with both legs together and toes facing forward, raise one leg straight backward; repeat on the other side after each set [glutes]
🙏Knee Raises: draw one knee at a time up toward your chest [legs and core]
🙏Trunk Twists: turn your torso to the left, then to the right for one rep [core]

More bonus🌠 moves while laying on a clean, flat surface …

🙏Pray-Ups (as opposed to Pistol🔫 Pose): on your back, with palms together in prayer pose and legs extended straight out, tuck tummy in while bringing arms and legs together [core]

🙏Laying Curls: on your belly, with palms together in prayer pose and knees bent, curl legs behind you [hams]

And another 1 …

🙏Pray Raise (as opposed to Pistol🔫 Pose): either standing or sitting, lift arms up in prayer [chest]

Workout Wednesday: Beautify Your Thighs!

Happy April Fools’ Day! Rather than joke and be broke (can’t quit my day job), how about I share the wealth of health?

While styling your hair, you might as well knock multiple birds ~ or in this case, leg muscles ~ with one stone and be bad to the bone* and rock solid!

10-20 reps while you heat-dry or iron each section:

• squats (alternate sets of narrow, wide, plié)
• lunges (sets of the same leg, then switch)
• glute lifts (alternate between each leg)
• knee raises (alternate between each leg)
• thigh raises (sets of the same leg then switch)
• calf raises (both legs at the same time)

Your thighs look like sweet potato pies!

That was a line from my fellow trainer‘s brand-spankin’ new single, 1994

This jam makes me want to dance ~ so now I can get my ♥cardio♥ on!

* #DISPObustAFlow

Workout Wednesday: Double Dip, DON’T Trip + Tips

Let’s do double leg raises!

These will work out not just our legs and lower back, but also our hip flexors as we twist …

We’ll get creative by making shapes.

As we’re laying down, we’ll do the following sequence of 10 per set:

• Legs together
• Spiral/tornado up then down
• Scissor legs ~ spread out then bring back together
• Draw ♥hearts♥ for Belated ♥Valentine’s♥ Day
• Draw four-leaf ♣clovers♣ for Early ♣St. Patrick’s♣ Day

♣St. Pat’s♣ Cat inspiration: Soon-to-Be Bday Girl *ASIA* (in almost 2wks) is chillaxin’ w/♣Good Luck♣ Care Bears ~ we can reward ourselves w/R&R after we work out our legs & core to score! #DISPObustAFlow

Extra guidelines from XHIT expert Rebecca Louise:

• Eat a banana to prevent cramps from strenuous activity
• Squat while you brush your teeth!