EASIEST BAKED SWEET POTATOES

EXERCISE OF THE WEEK, week 12

This week we will target your core, and no core workout is complete without some good side work!  

WEEK 12: FOREARM PLANK TWIST

(A)

(B)

Proper Form: Start in a forearm side plank by propping your body up on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left. Squeeze your abs and glutes to lift your hips off the floor. (A)
Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Don't let your hips drop—the movement should come from your core. (B)
Then, reverse the movement to return to the starting position.
Continue for 1 minute. Then repeat for 1 minute on the opposite side. Rest and repeat.

Muscles Targeted: Targets your core (especially the obliques) and the deltoids.

EXERCISE OF THE WEEK; Week 11

When discussing arm exercises most resort to the standard push-up; which is beneficial, BUT there are many other versions to the standard "push-up". These variations combine multiple muscle regions, for increased results and less strain on your wrists. Our exercise of the week focuses on your central body, with an emphasis on your arms. We will work your upper arm muscles, core and your upper thigh region. Consistently doing this workout will result in increased arm strength and mobility. 

WEEK 11

PLANK TO DOLPHIN

Proper Form: Start in a forearm plank with your forearms on the floor, (elbows directly underneath your shoulders, hands facing forward) Arms should be parallel, and legs extended behind you. Tuck your tailbone (squeeze those glutes) to engage your core, butt, and quads. ←←This is the starting position.
Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders. Pause for a second and then slowly lower back into a forearm plank. Continue this movement for for 1 minute, rest and repeat.⥁

Muscles Targeted: Core, deltoids, rhomboids, and quads.

BEEF AND BROCCOLI PASTA

http://snappilyforever.blogspot.com/2018/04/beef-and-broccoli-pasta.html

EXERCISE OF THE WEEK; week 10

Week 10, exercise of the week will work your core and legs.  This exercise will take some time to build stamina, results will quickly follow.  The lower you go in this position the deeper your muscles will work.

Week 10

Wall Sits

Proper Form: Make sure your back is flat against the wall.  Set your feet about shoulder width apart and then about 2 feet out from the wall.  Slide your back down the wall bending your legs until they're in a 90 degree angle (to modify this exercise begin at a 45 degree angle). HOLD your position for 30 seconds while contracting your abs. Rest, and repeat for desired time.

Muscles Engaged: Wall sits primarily builds isometric strength and endurance in glutes, calves, quadriceps, hamstrings and adductor (ab) muscles.

EXERCISE OF THE WEEK; Week 9

We will focus on developing our upper body and core strength this week. This exercise can be done on carpet or hard floor.  It is meant to be a traveling exercise, so a hallway would be a great option.  Grass or sidewalk could also serve as an option is weather permits.  

Exercise of the week:

Inchworm Should Taps

Proper Form: Begin with your feet together, core engaged, and hands at sides.  Bend forward at your hips to place your hands on the floor in front of you (in a triangle like shape). Bend your knees if needed. Walk your hands forward until you're in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.

Squeeze your core and tap your right then left hand to your opposite shoulder. Keeping your core and back engaged, keep your hips as still as possible. (see pic above) Walk your feet toward your hands (returning to the triangle position) and stand up to return to the starting position.

Continue for 20 seconds. Rest and repeat.

***TIP: Try not to rock at the hips, keep your center body solid. 

***If modification is needed, exclude the shoulder taps.

Muscles Engaged: triceps (back of arms), shoulders, lower back and abs (side abs (obliques) and center abs)