30-day challenge – day 9

kneeling arm circles – while tall on your knees, knees & feet hip width apart, laces down, squeeze your glutes & engage your abs. raise your arms out to your sides, shoulder height, palms down, & make small circles with your shoulders in the direction of your thumbs. repeat with your palms up, making circles in the opposite direction.

prone alternating hand leg opposites – on your stomach with your arms straight above your head & legs straight out behind you, rest your forehead on the floor. lift & lower your right arm with your left leg, then lift & lower your left arm with your right leg. repeat.

spread foot rollercoasters – from your feet: place your feet as wide as you can keeping your toes pointing forward. place your hands a little wider than shoulder width apart & go up into a downward dog position. drop your head, then chest, then hips to the floor. keep your hips on the floor, straighten your arms, arch your back, look up to the ceiling, & go back to pos. 1. if you can’t get your head, chest, & hips to the floor, go from your knees. from your knees: on your hands & knees, hands a little wider than your shoulders & knees wider than your hips. bring your butt back to your heels. in a smooth motion, as best you can, bring your chest then hips to the floor, straighten your arms arch your back, look up to the ceiling, then go back to pos. 1. repeat.

lateral leg lift / ruep kick combo – on your side with your body in a straight line, tighten your thighs & pull your toes to your shin. leading with your heel, lift your top leg as high as you can without using momentum & keeping your leg straight. lower your foot back to the bottom foot, then drive your knee towards your chest, then straighten it back out. repeat all reps. repeat other leg.

single leg full sit ups – start on your back with your feet flat on the floor, hip width apart, toes pointed forward. straighten one leg out & lift your foot off the floor approx. 6″. from this position, do your full sit ups (if you need, you can use your arms for momentum). repeat with your other leg straight & off the floor.

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.

stork lunges – stand with your feet hip width apart, toes pointed forward. drive one knee toward your chest, then step backwards into a lunge, keeping your weight in your back leg & not letting your front knee go in front of your ankle. step back up driving your knee to your chest & repeat all reps on the same leg. repeat other leg.

air bench – aka wall sit, aka air chair. with your feet hip width apart, toes pointed forward, drop your hips & knees down to 90 degrees, keeping your knees hip width apart & directly above your ankles. keep your entire back pressed against the wall & hold. if you feel yourself slipping, do not adjust yourself – it takes more energy & effort to stand up than to remain “sitting”. just keep pressing your back into the wall; if you slip, you slip. if you slip all the way to the floor, keep your entire back pressed against the wall & your weight in your heels.

ski jumps – stand with your feet hip width apart, toes pointed forward. use a vertical line on the floor if needed & hop both feet over the line left & right 25x each direction – 50x total.

30-day challenge – day 7

spread foot active clocks – stand with your feet as wide as possible with your toes pointed forward. squeeze your glutes & engage your abs. keeping your arms straight lift & lower them between 6 o’clock & noon. repeat each clock pos.

wishbone crunches – on your back, with your knees pinned together & feet out wider then your hips (either on the floor or in the air). interlace your fingers behind your head, creating a bed for your head with your hands, & pull your elbows back. keep your knees pinned together, feet out wide, elbows back, & look behind you while you crunch.

alternating hand leg opposites – on your hands & knees with your hands directly beneath your shoulders & knees directly beneath your hips. straighten your right arm with your left leg. lift your arm as high as possible keeping your wrist straight & lift your leg behind you like you’re trying to kick the wall behind you with your heel – don’t lift it towards the ceiling. switch sides & repeat.

lateral plank hold on elbow – on your side with your body in a straight line, place your elbow directly beneath your shoulder. lift your hips off the ground & raise your other arm towards the ceiling & hold. repeat other side.

rollercoasters – from your feet: start in the downward dog position with your hands a little wider than usual. 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. from your knees: start in child’s pose with your hands wider than usual. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat.

scissor kicks – on your back with your legs straight & hands beneath your hips. look at your feet while you widen your feet as far as possible then cross your feet. repeat switching which foot crosses over the other.

active tricep bridges – sitting on the floor with your feet in front of you, flat on the floor, toes pointed forward, knees at 90 degrees. place your hands behind you directly beneath your shoulders, fingers facing your feet. squeeze your glutes & lift your hips as high as possible without it going into your back, then bring your butt back to the floor. repeat.

narrow tricep push-ups – from your feet: place your hands directly beneath your shoulders & keep your body a plank from your head to your toes. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, drop to your knees. from your knees: place your hands directly beneath your shoulders & keep your body a plank from your head to your knees. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, do dog push-ups. dog push-ups: on your hands & knees, knees directly beneath your hips & hands directly beneath your shoulders. keep your hips & knees at 90 degrees while you drop your chest to the floor. your elbows must brush against your rib cage & your feet will come off the ground as you drop your chest to the floor. push yourself back up – your feet will go back to the floor.

static lunges w/ reverse pullover hold – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. interlace your fingers behind your back, pull your hands toward the floor. if you can’t straighten your arms, keep pulling your hands toward the floor; if you can straighten your arms, lift your hands off your butt as high as possible without rotating your shoulders. 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.

burpees – with push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to push-up position. do a push-up & hop your feet back up to your hands, stand up & jump with your hands in the air. without push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to plank position, hop your feet back up to your hands, stand up, & jump with your hands in the air.

30-day challenge – day 6

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

toe touches – on your back, straighten your legs in the air. keep your feet hip width apart, tighten your thighs, & pull your toes toward your shins. reach up to the ceiling (if you can touch your toes, great; if not, while keeping your legs straight, no worries) & lower back down to the floor. back of your head touches the floor between each rep.

lateral femur rotations – lay on your side with your body in a straight line. tighten your top thigh & pull your toes toward your shins. lift your leg approx. 6″ off your bottom leg. keeping your leg straight, rotate your knee toward the floor, then towards the ceiling from your hip socket. repeat on other leg.

full sit-ups – on your back, feet flat on the floor hip width apart, toes pointed forward. sit-up, then lower back to the floor. swing your arms for initial momentum if needed.

wide shoulder bridge hold – on your back, 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 it going into your low back. hold.

static back splits – on your back, lift your feet off the floor so your hips & knees are 90 degrees. bring your knees & ankles together, then open your legs as wide as possible keeping your hips & knees 90 degrees. repeat.

forward traveling 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.

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.

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.

mountain climbers – in push-up position, drive one knee towards your chest & then straighten your leg back to pos. 1 – do not set your foot on the floor at any other time or position. then drive your other knee towards your chest & straighten it back out. go as fast as you are able.

30-day challenge – day 5

air bench active clocks – 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. place your arms by your side, keep them straight, then lift & lower your arms between the 6 o’clock & noon positions on the clock, thumbs pointed toward the wall at “noon” all reps. repeat at “10 & 2” & “9 & 3”. for “9 & 3”, place your hands in front of you, palms up, & move them to “9 & 3” on the clock.

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) & keep your elbows back. look behind you & lift your chest toward the ceiling; don’t allow your elbows to collapse, don’t let your chin drop towards your chest. back of your head & elbows touches the floor between each rep.

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

small flutter kicks – on your back, straighten your legs, keep them hip width apart, & point your toes. place your hands under your butt for support & kick your feet while looking at your feet. both feet equals one rep.

push-ups – from your feet: place your feet hip width apart & your hands a little wider than shoulder width apart. keep your body a plank from your head to your feet & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, drop to your knees. from your knees: place your knees hip width apart & your hands a little wider than should width apart. keep your body a plank from your head to your knees & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, do dog push-ups. dog push-ups: place your knees directly below your hips & your hands directly beneath your shoulders. sway your low back a little. keep your knees & hips at 90 degrees while you drop your chest to the floor, then straighten your arms all the way. your feet will come off the ground as your drop your chest to floor & go back to the ground as you push yourself back up.

tricep bridge hold – 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, look behind you, & hold.

lateral leg lifts – lay on your side in a straight line. tighten your thigh & pull your toes toward your shins on your top leg. lift & lower your top leg as high as you can, leading with your heel, & back down to your bottom leg. do not swing your leg or use momentum. repeat on other leg.

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.

spread foot squats – place your feet on the floor as wide as you can while keeping your toes pointed forward. interlace your fingers behind your head & pull your elbows back. keep your weight in your heels & look up as you drop your butt to the floor – butt goes back, knees go forward – & stand back up, squeezing your glutes at the top. do not drop your chest toward the floor – looking up at the ceiling & keeping your elbows back helps prevent that – & do not let your heels come off the floor.

jumping jacks – make sure you keep your arms straight & your hands touch together above your head as you swing them in time with hopping your feet out & back in.

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.

30-day challenge – day 3

spread foot active clocks – stand with your feet as wide as possible with your toes pointed forward. squeeze your glutes & engage your abs. keeping your arms straight lift & lower them between 6 o’clock & noon. repeat each clock pos.

wishbone crunches – on your back, with your knees pinned together & feet out wider then your hips (either on the floor or in the air). interlace your fingers behind your head, creating a bed for your head with your hands, & pull your elbows back. keep your knees pinned together, feet out wide, elbows back, & look behind you while you crunch.

alternating hand leg opposites – on your hands & knees with your hands directly beneath your shoulders & knees directly beneath your hips. straighten your right arm with your left leg. lift your arm as high as possible keeping your wrist straight & lift your leg behind you like you’re trying to kick the wall behind you with your heel – don’t lift it towards the ceiling. switch sides & repeat.

lateral plank hold on elbow – on your side with your body in a straight line, place your elbow directly beneath your shoulder. lift your hips off the ground & raise your other arm towards the ceiling & hold. repeat other side.

rollercoasters – from your feet: start in the downward dog position with your hands a little wider than usual. 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. from your knees: start in child’s pose with your hands wider than usual. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat.

scissor kicks – on your back with your legs straight & hands beneath your hips. look at your feet while you widen your feet as far as possible then cross your feet. repeat switching which foot crosses over the other.

active tricep bridges – sitting on the floor with your feet in front of you, flat on the floor, toes pointed forward, knees at 90 degrees. place your hands behind you directly beneath your shoulders, fingers facing your feet. squeeze your glutes & lift your hips as high as possible without it going into your back, then bring your butt back to the floor. repeat.

narrow tricep push-ups – from your feet: place your hands directly beneath your shoulders & keep your body a plank from your head to your toes. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, drop to your knees. from your knees: place your hands directly beneath your shoulders & keep your body a plank from your head to your knees. drop your chest to the floor; your elbows must brush against your rib cage & go to at least 90 degrees; then push yourself back up completely straightening your arms. if you can’t perform the full move keeping your body a plank the entire time, do dog push-ups. dog push-ups: on your hands & knees, knees directly beneath your hips & hands directly beneath your shoulders. keep your hips & knees at 90 degrees while you drop your chest to the floor. your elbows must brush against your rib cage & your feet will come off the ground as you drop your chest to the floor. push yourself back up – your feet will go back to the floor.

static lunges w/ reverse pullover hold – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. interlace your fingers behind your back, pull your hands toward the floor. if you can’t straighten your arms, keep pulling your hands toward the floor; if you can straighten your arms, lift your hands off your butt as high as possible without rotating your shoulders. 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.

burpees – with push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to push-up position. do a push-up & hop your feet back up to your hands, stand up & jump with your hands in the air. without push-ups: stand with your feet hip width apart, toes pointed forward. place your hands on the floor in front of your feet then hop your feet out to plank position, hop your feet back up to your hands, stand up, & jump with your hands in the air.

30-day challenge – day 2

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

toe touches – on your back, straighten your legs in the air. keep your feet hip width apart, tighten your thighs, & pull your toes toward your shins. reach up to the ceiling (if you can touch your toes, great; if not, while keeping your legs straight, no worries) & lower back down to the floor. back of your head touches the floor between each rep.

lateral femur rotations – lay on your side with your body in a straight line. tighten your top thigh & pull your toes toward your shins. lift your leg approx. 6″ off your bottom leg. keeping your leg straight, rotate your knee toward the floor, then towards the ceiling from your hip socket. repeat on other leg.

full sit-ups – on your back, feet flat on the floor hip width apart, toes pointed forward. sit-up, then lower back to the floor. swing your arms for initial momentum if needed.

wide shoulder bridge hold – on your back, 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 it going into your low back. hold.

static back splits – on your back, lift your feet off the floor so your hips & knees are 90 degrees. bring your knees & ankles together, then open your legs as wide as possible keeping your hips & knees 90 degrees. repeat.

forward traveling 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.

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.

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.

mountain climbers – in push-up position, drive one knee towards your chest & then straighten your leg back to pos. 1 – do not set your foot on the floor at any other time or position. then drive your other knee towards your chest & straighten it back out. go as fast as you are able.

30-day challenge – day 1

air bench active clocks – 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. place your arms by your side, keep them straight, then lift & lower your arms between the 6 o’clock & noon positions on the clock, thumbs pointed toward the wall at “noon” all reps. repeat at “10 & 2” & “9 & 3”. for “9 & 3”, place your hands in front of you, palms up, & move them to “9 & 3” on the clock.

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) & keep your elbows back. look behind you & lift your chest toward the ceiling; don’t allow your elbows to collapse, don’t let your chin drop towards your chest. back of your head & elbows touches the floor between each rep.

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

small flutter kicks – on your back, straighten your legs, keep them hip width apart, & point your toes. place your hands under your butt for support & kick your feet while looking at your feet. both feet equals one rep.

push-ups – from your feet: place your feet hip width apart & your hands a little wider than shoulder width apart. keep your body a plank from your head to your feet & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, drop to your knees. from your knees: place your knees hip width apart & your hands a little wider than should width apart. keep your body a plank from your head to your knees & drop your chest to the floor, then straighten your arms all the way. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, do dog push-ups. dog push-ups: place your knees directly below your hips & your hands directly beneath your shoulders. sway your low back a little. keep your knees & hips at 90 degrees while you drop your chest to the floor, then straighten your arms all the way. your feet will come off the ground as your drop your chest to floor & go back to the ground as you push yourself back up.

tricep bridge hold – 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, look behind you, & hold.

lateral leg lifts – lay on your side in a straight line. tighten your thigh & pull your toes toward your shins on your top leg. lift & lower your top leg as high as you can, leading with your heel, & back down to your bottom leg. do not swing your leg or use momentum. repeat on other leg.

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.

spread foot squats – place your feet on the floor as wide as you can while keeping your toes pointed forward. interlace your fingers behind your head & pull your elbows back. keep your weight in your heels & look up as you drop your butt to the floor – butt goes back, knees go forward – & stand back up, squeezing your glutes at the top. do not drop your chest toward the floor – looking up at the ceiling & keeping your elbows back helps prevent that – & do not let your heels come off the floor.

jumping jacks – make sure you keep your arms straight & your hands touch together above your head as you swing them in time with hopping your feet out & back in.

Creating a Home Gym

Joining a gym is a great way to get yourself moving. However, if you consider going to the gym as too time-consuming, inconvenient, expensive, or just don’t like working out in public, you can set up a home gym. This post will show you how to set up a home gym without wasting your money on exercise machines that will only cause you more harm than good.

Cardio Gear

Traditional cardio equipment include treadmills, ellipticals, & exercise bikes. Not only can these machines cost upwards of $2000 each, they can cause repetitive stress injuries to your muscles & tendons, reinforce dysfunctional movement, & weaken the structural integrity of your body as a whole. Instead below are a few better & less expensive alternatives.

•  Get a good pair of running (or cross training) shoes. I prefer Nike frees because they’re light weight – almost like they’re not even there – & with minimal soles, you’re much less likely to roll your ankle if you misstep. Once you have shoes – or if you already have them – head on outside & hit the sidewalks, parks, & trails. The diverse terrain will be much better for your structural integrity & the fresh air much better for your overall health as well.
• Forget the stationary bike. Dust off the bike in your garage or go get a second-hand cycle &, again, get yourself outside in the fresh air & experience more than just one direction & elevation.
• Have phoenix functional fitness design a few cardio workouts for you.
  Forget the Insanity, P90x, & even Yoga DVDs that keep massage therapists & physical therapists in business. Instead, I can design you workouts tailored to you specifically that are balanced (make sure you move in every direction the body is designed to go) & address how you will cheat, which will decrease your chances of overexerting yourself causing injury. Yes, it will cost a little more than the DVDs, but much less than the DVDs along with the medical & therapy costs they have a habit of creating.

Strength Training Gear

Even if you’re after serious muscle building, you don’t need a fully equipped weight set, but if you aren’t, there is absolutely no reason you need to spend the over $1000 it would cost for a full weight bench & weights setup. Below are the frugal alternatives.

• Mini Dumbbell set. There are now currently inexpensive dumbbells that conveniently adjust to 3 or more weight sizes.
• Varied-strength Resistance bands. Rubber tubes with handles are a simple, inexpensive concept that are a highly effective strength training tool.
• Use your own Body Weight. Yep. Using your own body weight is the best way to strength train & is also the most affordable.
• Have phoenix functional fitness design a few strength workouts for you.
  Again, forget the DVDs that tell you do perform moves that are new to you yet can’t tell you if you’re doing them correctly (& keep massage therapists & physical therapists in business). Instead, the workouts I can design for you will address your abilities & dysfunctions. Plus, I will make sure you can perform each move correctly so you will not hurt yourself. Results are guaranteed.

Additional Home Gym Basics

• Jump rope. A good jump rope costs only about $10, is not nearly as boring as running, & burns a lot more calories (150lb person can burn 175 calories in just 15min.!).
• Stability (Yoga) ball. Stability balls have dozens of uses & can be used to work many muscle groups.
• Exercise (Yoga) mat. An exercise mat is essential if you don’t have soft floors & doesn’t cost much.
• Kettle bells. They may be the hot new thing right now, but they can be used in various ways to increase full body strength, improve cardio, improve grip & hand strength, etc. & they aren’t too expensive (cost is based on weight/size of bell).
• Pull-up bar. A pull-up bar can be mounted in doorways or walls & allow you to take advantage of using your own body weight to build & tone muscles in your arms, shoulders, back, etc. Aren’t strong enough to lift your body weight? I can show you ways to modify the traditional pull-up or chin-up.

Breakdown of Costs

* When using phoenix functional fitness

Sol-U-Mel®

• NO Ammonia
• NO Chlorine Bleach
• NO Petroleum Distillates
• NO Gloves
• NO Special Ventilation
• NO Toxic Ingredients

 

Sol-U-Guard Botanical®
EPA approved to kill 99.99% of Germs

And keep your home gym germ-free the natural, healthy, & non-toxic way with Sol-U-Guard Botanical®. Sol-U-Guard Botanical kills the germs that normal cleaning doesn’t get rid of. Remember, dirt-free doesn’t mean germ free. Did you know that one single bacteria cell can multiply into over a billion in just 24 hours. Everyday cleaners don’t kill bacteria & viruses. In fact, using an everyday cleaner & a cleaning rag or sponge, you could simply be spreading the germs around. That’s why the final step in any cleanup – & a great thing to do between cleanups – is to get out the Sol-U-Guard Botanical disinfectant.

Disinfecting your home has never been easier!

Simply spray it on any hard, non-porous surface & let it dry.
for more information on Sol-U-Mel, Sol-U-Guard, & other products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

4 Foods to Never, Ever, Ever, Eat

I don’t normally tell people what not to eat. Why? Because I have heard from many people who, due to disease (e.g. cancer), all they’re told is that everything they’re eating is killing them & all the foods they can no longer eat. The end result: they are now scared of food. Since food is awesome & healthy, wholesome food is even awesomer, I never want to make someone fear it.

However, every now & then, it’s good to remind people of some foods that should be avoided at all costs. So, here are 4, only 4, foods to skip.

1. Smoked & Cured Meats (& yes, that includes Bacon – even turkey bacon):
   From fancy charcuterie to “dime a dog” night, pass on cured meats in any form – they’ve been linked to cancer, cardiovascular disease, high blood pressure, & migraines. Plus, they’re packed with artery-clogging grease: Regulations allow up to 50% (by weight) of fresh pork sausage to be fat!
2. Energy Drinks:  Stick to a cup of coffee (or, better yet, green tea) for your afternoon boost. Seemingly harmless caffeinated beverages are often loaded with sugar – & the FDA has received numerous reports linking brands like 5 Hour Energy & Monster Energy to possible heart attacks, convulsions, & even death.
3. White Rice: Skip the refined grains & go for whole (e.g. brown & wild rice): A 17% higher risk of diabetes is associated with eating five or more servings of white rice per week, compared with eating white rice less than once a month.
4. Reduced-Fat Peanut Butter:  When companies take out the fat, they have to add something back in to make peanut butter taste delicious. In this case, it’s extra sugar – & who wants that?! Instead, spread regular, natural peanut butter on your sandwich for more of the good fats & protein without fake sweetness.

Simply Fit Popcorn

For a low calorie, salty snack, popcorn is the way to go. Simply Fit Microwave Popcorn also delivers whole grains, fiber, & pure delight to your whole family. All ingredients are from certified organic growers; the corn is grown on land farmed without chemicals, synthetic pesticides, or fertilizers. The organic butter flavor provides a mouthwatering, natural taste you won’t find in conventional butter-flavored popcorn & with the natural fine salt you get a low-fat & perfectly balanced, fresh, mouthwatering taste that’s ideal for those who love salted popcorn without butter. On top of that, there are no trans fats, cholesterol, artificial flavors, colors, or preservatives. Simply Fit Microwave Popcorn is just pure, delicious popcorn.

for more information on Attain GC Control, Simply Fit Popcorn, & other products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.