During my dedicated eating time (yes, I must make a meal break away from my computer, according to my Bestie Evie‘s birthday advice), I actually HIIT before I sit!
While I wait for my chow to cook ~ simmering in the crock pot, boiling on the stove, or nooking in the oven/microwave/toaster ~ I do the following quick set(s), to induce more calorie-burning even after I’m done exercising:
Enjoy these moves that target both at the same time:
Seesaw (20 reps each side)
On your side, bend the bottom leg and extend the top leg while placing the palms of your hands on the mat/floor with your arms facing each other 45*
Then press your arms to engage your tris while you raise your top leg to engage your thighs; switch sides per set
Clam Dips (20 reps)
While seated, ring the soles of your feet together in butterfly/clamshell position and the palms of your hands on the mat/floor with your arms straight back
Then bend (dip) your elbows to lower your back to contract your tris while you bring (press) your thighs together
Butterfly (20 sec)
Keep your soles together and stretch out your thighs by lowering them to the ground
Stretch your tris by alternating your arms behind your head, holding the palm of the outstretched arm
Flashback Friday: The mild weather of early ☼spring☼ (now) and pre-♣fall♣ (then) plus being in *beast beauty mode* takes me back to my 10-year h.s. reunion when I worked those *tris* and *thighs* (with my military brat bestie Nora to my left)
To 🔔ring🎊 in 🎆2015🎇 with a 💥bang🔫 and a 👊pow🌟 do 20 reps or secs of these 15 moves:
👣 Let’s Go… 👟
❤️💛💚Cardio💙💜💗
1. Jumping Jacks* to pump up your heart💓
2. Burpees/Leap Frog🐸: squat, leap up and drop down to plank, then push up to starting position
3. Mountain🗻 Climbers: from plank, twist each knee up to alternating sides
4. 🏉Football🏈 Fun Run🏁 (in spirit of the NFL playoffs: back up on your feet and sprint in place then to each side for 20 seconds
5. Dance💃: freestyle to whatever jams🎧 you have going 💪Tone Up🎶 (20 repetitions)
6. Sit-ups: roll over on your back and give me 20 more for your core (your choices of v-ups with arms and legs stretched out then together, crunches with your feet flat and your arms crossed over your chest or behind your head, or bicycle abs with your elbows alternating to your knees)
7. Push-ups: drop down and give me 20 (you can mix it up with wide or narrow arms, to work your chest and tris, respectively)
8. Renegade Row: from plank, use light resistance (i.e., dumb bells, wrist weights, water bottles) to row up (for your back)
9. Curls: while lunging (for your legs), use same light resistance to curl up (for your arms)
10. Clean & Press: while squatting, use heavier resistance (i.e., bar, basket, book) to press up (for your shoulders)
❄️Cool Down⛄️ (seated💺 exercises)
11. Neck Rolls: roll your neck around clockwise 10x and counter-clockwise 10x
12. Shoulder Rolls: roll your shoulders forward 10x and backward 10x
13. Butterfly: while sitting, bring the soles of your feet together with your hands🙌 clasped around them (to stretch your arms and legs) and breathe deeply for 20 secs
14. 🐱Cat🐈 🐄Cow: on hands and knees, arch back facing downward, then flatten back while raising your face 20x
15. Child’s Pose: on knees, extend arms overhead and relax for 20 secs ~ you’re done! For now… 😉
A mantra phrase during the JJs may help keep you at bay and the momentum going!
You Got This ~ & I Got This ‘n the ‘lene! #DISPObustAFlow 🎤
With Easter Sunday 10 days away, I encourage us all to take care of our bodies and souls through our relationship with the LORD Almighty by extending our muscles and our gratitude for JESUS CHRIST, who carried the heaviestcross of all.
This is similar to the THANKSgiving Stretches that I suggested on Pretty Fit in spirit of Turkey Day. Yet to keep up with the 2014 workouts, which in this case will be 20 seconds (s) of 14 different stretches with gratitude and a positive attitude.
2014 Easter Extensions (20s each)
1. Inhale: squat with arms and hands raised to thank GOD in Heaven (5s); Exhale: release squat while bringing hands to heart in prayer (5s); repeat
2. Chest: intertwine fingers together with arms straight forward
3. Back: intertwine fingers together with arms straight behind you
4. Right Bicep: bring left hand to right upper arm across chest
5. Left Bicep: bring right hand to left upper arm across chest
6. Right Tricep: bring left hand to right upper arm down back
7. Left Tricep: bring right hand to left upper arm across chest
8. Shins: stand on tippy-toes
9. Calves: stand on ankles
10. Right Hamstring: while standing and bending left knee, extend right leg forward with palms of hands on right thigh; lean on right ankle
11. Left Hamstring: while standing and bending right knee, extend left leg forward with palms of hands on left thigh; lean on left ankle
12. Right Quadricep: while standing on left leg, hold right foot with both knees together
13. Left Quadricep: while standing on right leg, hold left foot with both knees together
14. Butterfly: sit up straight with knees bent and soles of feet together, palms of hands on knees; breathe deeply
BONUSES: Shoulder rolls forward and backward, plus neck rolls clockwise and counterclockwise until your heart is content to get on with your day…
In this case, Hump Day. Happy Hump Day, my Fit & Fine Friends!
Welcome/Mabuhay/¡Biénvenidos! I am a USAF brat who was born in Germany and grew up State-side while celebrating my Catholic and Filipino heritage. ☼Sunny☼ DISPOsition Elaine’s Eye Candy/DISPhotos ~ I love GOD & His creations, so I take photos @ any given opportunity. Elaine DISPOrts ~ I am passionate about sports, which is my research focus on my ... Continue reading →
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