20 MIN BALL WORKOUT

BALL WORKOUT

 

Need: stability ball and toning ball (mine is 6 lbs)

Exercises:

Plank-hold for one min with good form-don’t arch or round your back-form straight line from heels to head

Push ups with feet or legs on the ball as many as you can

Bridge hold or pulse for 20 sec or 20 slow reps up and down pushing your heels against the ball which is against the wall/couch/etc (something stable)….also your feet could be a little higher on the ball than mine are in the picture!

V hold with ball in between feet for as long as you can if you can’t do this yet then practice with no ball and knees bent

Small ball full overhead sit up-start lying down with ball behind you in your hands (as pictured) then come all the way up and over your head with ball while heels stay forced to the ground doing a full sit up-20 reps

ball workout 5

 

Mt. Climbers pictured above-push small toning ball tight into the ground and bring each leg in holding core tight and alternating legs for 20 reps at a fast pace.

ball workout 7Leg lift-slowly lower your legs holding your core tight until feet and ball almost touch the ground then raise them again-repeat sequence 10 times.

Now you are done with round 1! Do as many rounds as you have time for but 2 rounds in 20 minutes would be awesome! Rest about 30 to 45 seconds between each exercise!

Works your entire body!

You are awesome!!

xo, A

 

Advertisements

HIIT the DECK 20 min total body workout

hit the deck

 

Hi guys!! Do you know what the most common answer to the question “do you workout” is? “No, I just don’t have time.” TIME-by far the number 1 answer. We are busy people and I know time to work on our bodies is not always conveniently available!! But guess what if you can make a commitment to 20 minutes a day then you can do this workout at home! You should give yourself just 20 min a day and the benefits will be worth it!

What I want to say very politely and with the best of intentions is that YOU HAVE 20 MINUTES. You have time to do a quick HIIT workout!

HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between.

So I am urging you to buy a few fitness supplies like dumbbells, kettlebells and a mat and hit the deck!

Go outside, let the sun’s rays shine on you and take just 20 minutes to do this quick but effective workout a few times per week!

Start: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you begin your routine.

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB bicep curls: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB rows: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB triceps kickbacks: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB Deadlift: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

On your mat: 20 single leg lifts on each leg, 20 full plank shoulder taps, 20 Mountain climbers

Rest for 20 sec

KB squat with row: 20 with a lightweight KB and then 20 with your heavier weight KB-no break

End: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you end your routine.

That’s it!

Great job and please know… I am proud of YOU!! xoxo, A

post 1

20 minute morning sweat

Sweating in the morning sets the tone for an awesome day! Try this at home before you shower and feel great and energized before you even leave the house or before you start your day “at home”! My son (almost 5) and I turned up the music this morning and did this together. He made up his own moves and danced around 80% of the time but he was moving and we were laughing and I was sweating!!! He said, “I see tears mommy”, that was sweat running down from my forehead! Try it with no breaks if you can! I used 20 lb dumbbells so I did as many reps as I could (which was about 6 to 8 of each b/c that is heavy for me) Release those endorphins in the morning! Feels great!! xo-A

20 min morning sweat