30-day challenge – day 4

you have pictures for the warm-up & cool-down for your run, so i did not make a video for them. for your warm-up, do as many reps as you can while maintaining correct form up to the # indicated. for your cool-down, you can halve the reps. only go through the ten exercises once.

spine outdoor:
standing elbow curls – stand with your feet hip width apart, toes pointed forward. place your knuckles on your temples, keep your wrists straight & your hands relaxed. start with your elbows out, bring your elbows together, then apart, squeezing your shoulder blades together. repeat.

spreadfoot reverse pullovers – stand with your feet as wide as possible while keeping your toes pointed forward. interlace your fingers behind your back, palms facing the ceiling. squeeze your glutes, tighten your thighs, & keep your chest up & forward (look in forward). if you can straighten your arms, lift & lower them off your butt. if you can’t straighten your arms, pull your hands toward the floor & hold for the count of reps.

overhead extension lunges – stand in a staggered stance, feet hip width apart, toes pointed forward. interlace your fingers, palms facing away from you, straighten your arms & lift your hands as far above your head as you can without bending your elbows. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.

kneeling groin – kneel with your knees hip width apart. take one foot & place it in front of you so your hip & knee are 90 degrees & your knee directly in front of your hip. your other knee should be directly beneath your hip & your toes on that foot relaxed – “laces down”. squeeze the glute of the side with the knee on the floor as hard as you can & hold. repeat other side.

knee to chest – stand with your feet hip width apart, toes pointed forward. pull one knee to your chest, keeping your other leg straight, & keeping your foot relaxed. alternate legs.

downward dog squats – start on your hands & knees, hands directly beneath your shoulders & knees directly beneath your hips. curl your toes under & go up into a downward dog: straighten your legs, tighten your thighs, drive your heels toward the floor, & drive your chest toward your thighs. hold for half a second, bring your knees back to the floor: heels to floor, knees to floor, repeat.

hand leg opposite hold – on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips. straighten your right arm as high as you can in front of you – don’t flex your wrists – & your left leg out behind you (imagine kicking the wall behind you – not the ceiling – with your heel), & hold. repeat other side.

cats & dogs – on your hands & knees, hand directly beneath your shoulders, knees directly beneath your hips. keep your arms straight while you arch your back & look up to the ceiling; then curve your back, tuck your chin to your chest & squeeze your glutes. repeat.

inchworms – stand with your feet hip width apart & bring your hands to the floor. walk your hands as far from your feet as possible (do not drop your hips to the floor), then walk your feet as close to your hands as possible while keeping your legs straight. repeat.

full squats – stand with your feet hip width apart & toes pointed forward. interlace your fingers behind your head & pull your elbows back. look up, keep your weight in your heels, & drop your butt to the floor as low as possible keeping your heels on the floor & without dropping your chest toward the floor.

knee indoor
air bench pullovers – sit against the wall, knees & hips at 90 degrees, feet & knees hip width apart, toes pointed forward. press your low back into the wall & keep your weight in your heels. interlace your fingers, palms facing you, straighten your arms & lift your hands above your head as far you can keeping your arms straight then bring them back to your hips. repeat.

active twist – on your back, feet flat on the floor wider than your hips. drop both knees to your right side & squeeze your left glute. switch sides. repeat – both sides = 1 rep.

active tricep bridge – sit on the floor with your feet in front of you, hip width apart, knees 90 degrees, & toes pointed forward. place your hands behind you directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift up your hips as high as you can without it going into your low back, bring your butt back to the floor, repeat.

hip lift – on your back, feet flat on the floor, hip width apart, toes pointed forward. place your right ankle over your left knee. drive your left knee toward your chest keeping your butt on the ground. without using your hands, push your right knee away from your & hold. repeat other side.

wishbone kicks – on your back, feet flat on the floor wider than your hips, toes pointed forward. pinch your knees together & hold. straighten one leg at that angle, tighten your thigh, & pull your toe towards your shin. bring your foot back down wider than your hip. alternate between each leg. feet in the air: with your feet in the air, hips at 90 degrees, keep your knees pinched & your feet out wide while your straighten one leg out at the angle, then the other. if you start feeling this in your back, bring your feet back to the floor. if you can’t keep your knees pinched & feet wide, bring your feet back to the floor.

active cobra – on your stomach, knees wider than your hips, bring your feet together. bring your feet as close to your hips as possible & rotate your toes so your feet are parallel with the floor. keep your hips flush with the floor. rest your forehead on the back of your hands. squeeze your feet together & relax; squeeze, relax, squeeze, relax.

sitting active diva – sit with one foot in front of you against the opposite knee & your other foot pointed back & out to your side away from your butt. place your hands on the ankle in front of you & sit up tall. lift & lower the knee of the foot facing behind you without moving your spine. repeat other side.

downward dog squats – start on your hands & knees, hands directly beneath your shoulders & knees directly beneath your hips. curl your toes under & go up into a downward dog: straighten your legs, tighten your thighs, drive your heels toward the floor, & drive your chest toward your thighs. hold for half a second, bring your knees back to the floor: heels to floor, knees to floor, repeat.

spreadfoot glides – with your feet as wide as possible, keep your toes pointed forward, & keep your weight on the inside of your feet. place your hands on the floor immediately in front of your feet (if you can’t keep your back straight & your hands on the floor, place them on a chair, table, etc.), bend both knees & keep your butt as low as possible while you straighten one leg & bend the other & switch sides. keep your butt low on the same plane – imagine there’s a plank above your hips with nails pointed downward; if you lift your hips, you impale yourself. both sides = 1 rep.

static lunges – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.