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Posts Tagged ‘stretches’

Fitness Friday: Tris and Thighs, Oh My!

In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, Yours Truly on 04/17/2015 at 20:50

More knock 2 muscles with 1 stone as we tone

Our triceps and thighs!

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
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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)

Workout Wednesday: Grammy Quad Whammy for my Hammy, etc.

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 02/04/2015 at 11:00

With the Grammys just around the corner …

Here are my ultimate moves to these ♫grooves♪!

2014 playlist

Some of these ♪jams♫ were released before 2014, but they were among my favorites then!

These 2014 ♫tunes♪ (my fave ♪tracks♫ this past year) target specific body parts:

  • Bailando Cardio ~ salsa dance (shake ’em hips)
  • Treasure Tris ~ tricep extensions and dips*
  • Shotgun Rider Gun Show & Shoulders ~ bicep curls and shoulder press*
  • Jealous Bench Press ~ chest press*
  • Rude Pull & Row ~ lateral pull-downs and renegade rows (back)*
  • Hold On, We’re Going Home Hard Core ~ double leg lefts (abs and lower back)**
  • Blank Space Back Side ~ glutes to the max*~*
  • Kiss Tomorrow Goodbye Thighs ~ abductor and adductor*~*
  • Thinking Out Loud Legs ~ lunges and squats*~*
  • Not a Bad Thing Cool Down ~ stretches~*~
  • All Of Me Meditation ~ deep breathing

2014 Routines

* Upper Cut for Upper Bod 

** More Score on Your Core

*~* Long & Lovely Legs

~*~ Stretch Sesh

2015 Routine

Workout Wednesday: 2014 Pre-Easter Thank GOD Stretch Sesh

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 04/09/2014 at 05:00

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 heaviest cross of all.

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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!

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Thank you all for stretching with me today!

Workout Wednesday: 2014 Study Pump-Up the Jam Session

In ♥ & Soul, Health, Higher Ed, Pro-DiSPO, Public Interest, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 03/26/2014 at 17:30

My 2014 Series will consist of 20 repetitions (x) or seconds (s) of 14 different moves! Since I’ve been devoting many hours out of everyday to my dissertation, this routine has helped ease my ergonomic tension and loosened up tight muscles from sitting at my computers. When I taught my summer speech class, my students and I took a breather through this brief routine to hype the body up from Beast Mode while warming up the brain into Scholar Mode!

Work Break to Workout
1. Raise the Roof: chant (optional) “Put Your Hands up in the Air” while pumping up your arms (20x)
2a. Forward Arm Circles (20x)
2b. Backward Arm Circles (20x)
3a. Right Arm Stretch diagonally in front of you (20s)
3b. Left Arm Stretch diagonally in front of you (20s)
4a. Right Tricep Stretch behind your head (20s)
4b. Left Tricep Stretch behind your head (20s)
5a. Clockwise Neck Rolls (20x)
5b. Counterclockwise Neck Rolls (20x)
6a. Left Trunk Twist (20s)
6b. Right Trunk Twist (20s)
7a. Right Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
7b. Left Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
8a. Right Quadricep Stretch pulling in foot in behind you (20s)
8b. Left Quadricep Stretch pulling in foot behind you (20s)
13. Football Fun Run in place with quick feet (20s)
14. Jumping Jacks (20x): spell out a motivational word or phrase ~ mine for the day is this:

1. M
2. A
3. S
4. T
5. E
6. R
7. P
8. L
9. A
10. N
11. What does
12. that spell?
13. Master
14. -plan!
15. Master
16. -plan!
17. Master
18. -plan!
19. Master
20. -plan!

The Game Plan is to create more 2014 Workouts for various activities and to target certain areas with just our body weight or minimal equipment, with these tentative titles:

2014 Post-April Fools HIITs
2014 for Your Core
2014 Pre-Easter Thank GOD Stretch
2014 Upper Bod
2014 Slender Legs

Happy Studying & Exercising!!!

@blogilates #MiniBandSelfie #SweatySelfie #SweatBand #ExerciseBand #ResistanceBand great timing; I was already wearing my #headband before finding out about the #giveaway in this #workout! #KeepingItReal w/ #GymHead #GymRat #GymGlow #ManiMonday #VictoriasSecret #Addictive #NailLacquer #OPI #SilverSnowflakes #GlitterTopCoat #BeastMode #SweaterWeather #SnowDay #SexySweaty #GucciFrames #BaltimoreSweatshirt #PumpUpTheJam #GoodVibrations #valentines #love #HeartHealth