Fitness Friday
Good morning! How are you doing on this beautiful Friday? It’s been very cold up here in Fairbanks. It actually started snowing yesterday. Poor Blake had forgotten his gloves and hat back in the other helicopter and said that his fingers started showing signs of frostbite! Luckily, we found some gloves and hats back in the cabin last night.
Today I wanted to share a do-anywhere workout that I did the other day. I clipped it out of one of my Women’s Health magazines. It works all different parts of your body and had my heart rate up after completing one cycle.
Tone Up Anytime, Anywhere Workout from Women’s Health Magazine
Start with move 1 and do as many reps as you can in 60 seconds. Then do move 2 (the second part of the superset)—again, as many reps as you can do in 60 seconds. Move on to move 3 and continue this pattern until you’ve finished all eight moves. That’s one circuit. Rest for a minute or two (or challenge yourself by taking a shorter break), then repeat for a total of two or three circuits.
Move 1: Forward Lunge
Move 2: Squat Jump
Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
Move 3: Pushup
Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.
Move 4: Bend And Thrust
With your arms at your sides, stand with your feet hip-width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back so you’re in a pushup position with your back straight. Quickly reverse the motion to return to start. That’s one rep.
Move 5: Plie Squat
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep.
Move 6: Jumping Jacks
Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
Move 7: T Stabilization
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That’s one rep.
Move 8: Seated Rotation
Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating.
All photos and exercises from: http://www.womenshealthmag.com/fitness/anywhere-workout
I’m off to take Layla for a walk, work on some business building materials, work out and go grocery shopping for dinner ingredients. What should I make tonight? I’m leaning towards salmon. If you’re going to buy salmon anywhere, Alaska is the place for it!
Have a great day,
Kilee
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