30-day challenge – day 19

wide squat hold w/ clappers & pullovers – stand with your feet as wide as possible with your toes pointed forward & without slipping. drop your butt towards the floor keeping your chest up & forward & hold. straighten your arms out in front of you approx. shoulder height & press your palms together, then move your hands out to the “t” position, squeezing your shoulder blades together; repeat. stay in your squat & interlace your fingers, wrists at 90 degrees, & elbows straight. lift your hands above your head as high as possible without bending your elbows, then lower them down your waist. repeat.

lateral leg lift w/ femur rotations – lay on your side with your entire body in a straight line. tighten your thighs & pull your toes toward your shins. as you lift & lower your top leg, rotate your leg from the hip socket up & down, keeping your leg straight – approx. 6 rotations up, 6 rotations down. repeat on other leg.

marching tricep bridge (in place) – sit on the floor with your hands behind your butt directly beneath your shoulders, fingers facing your toes; feet flat on the floor, feet & knees hip width apart, knees at a 90 degree angle. squeeze your glutes & lift your hips as high as possible without it going into your low back, & hold. march in place lifting each foot approx. 3″ off the floor.

frog kicks – on your back with your hands under your butt, legs out straight, looking at your feet. bring your knees toward your chest, then open your knees as you straighten out your legs. repeat rotating your hips in the opposite direction.

long wide shoulder bridge hold – on your back, straighten your legs out on the floor, then spread them as wide as possible while keeping your toes pointed toward the ceiling. squeeze your glutes & attempt to lift them off the floor & hold.

supermans – on your stomach with your arms out straight above your head & your legs out straight behind you. lift both your arms & your feet off the floor & lower back down to the floor simultaneously. keep each movement under control, do not use momentum or let gravity take over

single leg downward dog squats – on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips, feet hip width apart. curl your toes under, straighten your legs, & go into a downward dog. lift one foot off the floor & hold it off the floor. bring the other knee back to the floor, then straighten that leg again, driving the heel toward the floor. repeat on other leg.

hero leans – on your knees with your knees & feet hip width apart, feet relaxed. keep your body a plank from your knees to your head. lean back as far as you can then pull yourself forward. don’t arch your back or bend your hips.

alternating narrow/wide squat hops (in place) – stand with your feet hip width apart, toes pointed forward. squat down keeping your chest up & forward. hop in the air bringing your feet out wide, land in a squat with your toes pointed forward. hop in the air bringing your feet hip width apart, land in a squat. repeat.

high knees running (in place) – run in place driving your knees to your chest each step.

30-day challenge – day 18

spread foot active clocks – stand with your feet as wide as possible while keeping your toes pointed forward & without slipping. squeeze your glutes & tighten your thighs & do your active clocks holding this position with your legs.

traveling bear crawl – start on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips. lift your knees approx. 3″ off the floor keeping your butt low & your back parallel with the floor. take a few steps forward driving your knees toward your chest, not rotating your hips back & forth, bringing your knees outside your elbows. then take a few steps backwards. repeat.

tricep bridge hold w/ alternating ruep kicks – start sitting on the floor with your feet flat on the floor out in front of you, hip width apart, & knees at 90 degrees. place your hands behind you directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift your hips up into the air as high as possible without it going into your low back & hold. drive one knee toward your chest, then straighten your leg all the way out touching your heel to the floor. do the same with your other leg. repeat.

alternating narrow / wide push-ups – in push-up position (either from your feet, knees, or dog push-ups), start with your hands right next to your body so your elbows touch your rib cage as you do your push-up. do one push-up, then move (or hop) your hands out wider & do another push-up. repeat.

prone 3-position clock holds – on your stomach with your arms straight above your head (at the “noon” position) & your legs straight out behind you. let your toes touch & relax your heels out to the side. rotate your arms so your thumbs point to the ceiling. lift your arms as high as possible & hold. move your hands out to 10 & 2 & repeat. finally, move your hands out to 9 & 3 & repeat.

v-up crunch – on your back with your legs out straight & your arms straight above your head. keeping your legs & arms straight crunch up & touch your fingers to your toes. if that strains your back, crunch up bringing both knees to your chest, arms straight in front of you. straighten out your body & repeat.

alternating lateral plank hold on hands – on your side with your body in a straight line, place your hand directly underneath your shoulder. squeeze your glutes, engage your abs, straighten your arm, lifting your hips off the floor. raise your other hand toward the ceiling, look toward it, & hold for 5 seconds. rotate to the other side, keeping your hips up & your body a plank.

air bench wall glides & pulls – in an air bench (aka wall sit, aka air chair) with your knees & feet hip width apart, hips & knees 90 degrees, feet directly beneath your knees. keep your weight in your heels & press your entire back into the wall. place your arms in the “stick-’em-up” position with your elbows & backs of your hands against the wall (if you can’t get your hands to the wall, keep pressing them in that direction). raise your hands above your head as high as possible keeping both your elbows & hands in contact with the wall, then pull your elbows down to your sides as low as possible keeping both your elbows & your hands in contact with the wall. repeat.

pendulum lunges w/ reverse pullover hold – stand with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your back, straighten your arms, pulling your hands toward the floor, lift your hands off your butt, & hold. keeping your leg straight, lift it in front of you, then step back behind you & lunge, keeping your weight in that leg, upper body straight & tall, & not letting your front knee go in front of your ankle. do all reps on this leg, then repeat on other leg.

invisible jump rope – if you have a jump rope, jump rope. if not, mime turning a rope around your body while you hop over it.

30-day challenge – day 17

stork walk w/ hand leg opposites (in place) – stand with your feet hip width apart, toes pointed forward. as you drive your left knee toward your chest, keeping your foot relaxed (i.e. toes pointed towards the floor), raise your right arm above your head, keeping your arm straight. alternate sides until rep completion.

lateral traveling bear crawl – start on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips. lift your knees approx. 3″ off the floor keeping your butt low & you back parallel to the floor. take a few steps to your left, then a few steps to your right. repeat.

rotational shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward, squeeze your glutes & lift your hips into the air as high as possible without it going into your back. drop your right hip to the floor & lift it back up, then drop your left hip to the floor & lift it back up. repeat.

hip crunches – on your back with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your head, creating a bed for your head with your hands, pull your elbows back to the floor, & look behind you. as you crunch – lift your chest up toward the ceiling keeping your chin up & elbows back – lift both feet off the floor approx. 3″. back of your head, elbows, & feet touch the floor between each rep.

traveling crap walk – sit on the floor with your feet flat on the floor in front of you, hip width apart, toes pointed forward, & knees about 90 degrees. place your hands behind you, directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift your hips off the floor as high as possible without it going into your back. take a few steps forward then a few steps backwards, repeat.

plank knee tuck hole – in push-up position, hands directly beneath your shoulders, feet hip width apart, & body a plank from your head to your toes. drive one knee toward your chest, keeping your butt low, & hold. repeat other leg.

lunge hold w/ active clocks – stand with your feet flat on the floor, hip width apart, toes pointed forward. take a good step forward with one leg & drop your back knee as close to the floor as possible while keeping your body tall & your front knee directly above your ankle & hold while you do active clocks – keep your arms straight & lift & lower your hands between 6 & noon on the clock with your thumbs pointing behind you at noon & bring your hands behind your hips at 6. repeat between 6 & 10&2, & then 9&3. repeat complete sequence on other leg.

traveling lateral duck walk – stand with your feet flat on the floor, hip width apart, toes pointed forward. squat low keeping your weight in your heels & your chest up & forward. stay low while you take a few steps to your right then a few steps to your left. repeat.

staggered hand rollercoasters – from your feet: start in the downward dog position with your hands a little wider than your shoulders & one hand staggered about 6″ in front of the other. dive your head down to the floor, followed by your chest, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1 & repeat. repeat switching hand pos. from your knees: start in child’s pose with your hands slightly wider than your shoulders & one hand staggered about 6″ in front of the other. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat. repeat switching hand pos.

burpee w/ (3)jumping jacks – stand with your feet flat on the floor, hip width apart, toes pointed forward. place your hands flat on the floor in front of your feet, hop (or step) your feet out to plank position, hop (or step) your feet back to your hands & as you hop in the air, do 3 jumping jacks. repeat. with push-ups – do exactly as above, but add a push-up between hopping your feet out to plank position & hopping them back to your hands.

30-day challenge – day 16

you have pictures for your run’s warm-up & cool-down, so i didn’t make a video. the written descriptions are below.

knee outdoor
standing rotational stork walk – stand with your feet hip width apart, toes pointed forward. rotate one knee outward without rotating your pelvis, lift your knee at least hip height & rotate forward keeping your foot relaxed. place your foot back on the floor directly beneath your hip & toes pointed forward. do the same with your other leg & keep alternating for duration of reps

hero squats – on your knees with your knees & feet hip width apart, feet relaxed. drop your butt to your heels keeping your shoulders directly above your hips through the entire move. lift your butt back up, squeezing your glutes. do not arch your back or drop your chest toward the floor. keep your arms relaxed.

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.

hero leans – on your knees with your knees & feet hip width apart, feet relaxed. keep your body a plank from your knees to your head. lean back as far as you can then pull yourself forward. don’t arch your back or bend your hips.

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.

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.

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.

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.

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.

split squat hops – start out doing a static lunge (see instructions above). as you stand up from lunging, jump into the air, switching your foot position & lunge as you land. the hop, switch your foot position, & lunge as you land again. repeat.

spine 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.

frog crunches – on your back with the soles of your feet together & knees out wide, squeeze your glutes. interlace your fingers behind your head (making a bed for your head with your hands) & pull your elbows back. look behind you, keep your elbows wide & lift your shoulder blades off the floor. back of your head & elbows touch the floor between each rep. do not tuck your chin to your chest.

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.

wide shoulder bridge – on your back with your feet flat on the floor, wider than your hips, toes pointed forward. squeeze your glutes, lift your hips off the floor as high as possible without feeling it in your low back, & hold.

lower spinal floor twist – on your back, straighten one leg out on the floor. with your other hip & knee at 90 degrees, rotate that leg across your body keeping both shoulder blades pinned to the floor. straighten the arm of the crossed-over leg, palm up, & look toward it. you can use the opposite hand to pull down on the crossed-over knee for a greater stretch, & hold. repeat on other side.

pelvic tilts – on your back with your feet hip width apart, toes pointed forward, press your low back into the floor, then rock your pelvis forward, arching your low back. keep rocking your pelvis back & forth.

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.

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.

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.

30-day challenge – day 15

wide squat hold w/ clappers & pullovers – stand with your feet as wide as possible with your toes pointed forward & without slipping. drop your butt towards the floor keeping your chest up & forward & hold. straighten your arms out in front of you approx. shoulder height & press your palms together, then move your hands out to the “t” position, squeezing your shoulder blades together; repeat. stay in your squat & interlace your fingers, wrists at 90 degrees, & elbows straight. lift your hands above your head as high as possible without bending your elbows, then lower them down your waist. repeat.

lateral leg lift w/ femur rotations – lay on your side with your entire body in a straight line. tighten your thighs & pull your toes toward your shins. as you lift & lower your top leg, rotate your leg from the hip socket up & down, keeping your leg straight – approx. 6 rotations up, 6 rotations down. repeat on other leg.

marching tricep bridge (in place) – sit on the floor with your hands behind your butt directly beneath your shoulders, fingers facing your toes; feet flat on the floor, feet & knees hip width apart, knees at a 90 degree angle. squeeze your glutes & lift your hips as high as possible without it going into your low back, & hold. march in place lifting each foot approx. 3″ off the floor.

frog kicks – on your back with your hands under your butt, legs out straight, looking at your feet. bring your knees toward your chest, then open your knees as you straighten out your legs. repeat rotating your hips in the opposite direction.

long wide shoulder bridge hold – on your back, straighten your legs out on the floor, then spread them as wide as possible while keeping your toes pointed toward the ceiling. squeeze your glutes & attempt to lift them off the floor & hold.

supermans – on your stomach with your arms out straight above your head & your legs out straight behind you. lift both your arms & your feet off the floor & lower back down to the floor simultaneously. keep each movement under control, do not use momentum or let gravity take over

single leg downward dog squats – on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips, feet hip width apart. curl your toes under, straighten your legs, & go into a downward dog. lift one foot off the floor & hold it off the floor. bring the other knee back to the floor, then straighten that leg again, driving the heel toward the floor. repeat on other leg.