It is time for Motivate Me Monday again so.........I have to admit that last week started out a little slow. I had really good intentions to start my 1/2 marathon training schedule, but it was just so darn cold outside that I couldn't find the motivation. So Monday and Tuesday I slacked off, but the rest of the week was good. I did a couple of different Jillian Michael's dvds with a friend and it was great! She focuses on abs, thighs, and cardio and it kicks my butt so I love it!
So last weeks challenge was to share your favorite muscle to workout and some routines to work that muscle. My favorite muscle group to workout would definitely be my thighs and butt. This is also my problem area on my body so I am always looking for new ideas of how to work off all of that junk in my trunk! ha!
So the first exercise I like to do is side lunges.
Stand with your feet together and place your right foot on top of a folded towel.
Shifting your weight to your left leg, slide the towel out slowly to your right.
Then slowly return to the start position.
Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
When you squat, your left knee should bend between 45 and 90 degrees.
After 30 seconds, switch legs and do the squats and slides for another 30 seconds.
(If you want a little more of a challenge....hold some light weights in your hands. As you lunge out to the side bring the weights straight up in front of you. As you bring your leg back in, lower the weights back to your sides.)
Hip Lifts.......Disclaimer: These really suck! ha!
Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
I dare you guys to try these moves! They are really tough and just might not be able to walk the next day! haha
these look like awesome workouts. I actually haven't tried either!!! so i will let you know how they go. haha if i cant move on sunday you will know why!!!
ReplyDeleteOmg hip lifts do suck lol! But you can def tell they work by the way ur butt is sore!!
ReplyDeleteThanks so much for sharing these. I love side lunges but have never done them that way. I love it and for sure going to try it out. I also need to do hip lifts more. But they do suck you are right.
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