BEST HEALTH MAGAZINE: 10-Minute Tuneup: October

The better butt workout

My partnership with Oakley Active and Best Health Magazine continues as we move into fall, and just because swim suit season is over, it doesn’t mean it’s time to sit that butt down on the couch until the new year.

Why not get moving with these seven butt blasting moves designed by Stephanie Joanne, and demonstrated by me for Best Health Magazine.

Follow along at home with photos and videos of the full workout here! Or pick up a copy (or digital download) on sale now!

butt

 

February Fit From Home Challenge: Tea Towel Tune Up

This month the focus is on legs, core, cardio, and of course a whole lot of fun with my “Tea Towel Tune Up”.  All you need is a slippery floor and two tea towels (or wash clothes, paper plates, or even fuzzy socks).

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Lunge

IMG_2306 IMG_2307Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot backwards and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot forward, then do the same duration of time with your right foot in front.

2. Skater Lunge

IMG_2308 IMG_2309Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot sideways and slowly lower your body into a squat until your left knee is bent to at least 90 degrees.Be sure to keep your body weight over your left leg.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot grounded, then do the same duration of time with your right foot grounded.

3.Hamstring Slide

IMG_2312 IMG_2313Lie face-up on the floor with your knees bent and each of your feet on their own tea towel. Raise your hips so your body forms a straight line from your shoulders to your knees. Slide both feet away from the body extending as far as possible without dropping your hips.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 60 seconds.

4. Mountain Climbers

IMG_2310 IMG_2311Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). As quickly as possible alternate sliding your knees towards your chest. Complete for 60 seconds moving as quickly as possible.

5. Tuck

IMG_2316IMG_2315 Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). Engage your core and slide both knees in towards your chest keeping your seat in line with your shoulders.

Pause, then slide yourself out to the starting position. Complete for 60 seconds.

Bump It Up! Consider adding a push-up when your body is extended in the starting (high plank) position.IMG_2317

How do you keep fitness fun? Share it in the comments and let’s inspire each other!

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click HERE!

Spring Fitness Tune Up

It’s never to late in the season to choose a healthy and active lifestyle. With summer almost here the spring is a great time to reset those fitness goals and get moving.

Expanding on January’s 5 Moves, 4 Workouts post, here are five more moves you can do at home, with no equipment, and in very little time.

Consider trying a Total Reps program (perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping). Sneak this in 3 or 4 times and day or repeat it all at once with a minute break and you’re done! A full body workout fast and easy!. For other programs click here.

Exercises

Leveled Wall Sit:

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Start standing tall with your back leaning against a wall and feet shoulder-width apart and two feet from the wall. Over the minute lower gradually to four different levels concluding with your thighs parallel to the floor and knees bent a ninety degrees.

Benefits:

  • Strengthens thighs (quadriceps), and calves

Marching Bridge:

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Lying on the floor with hands along the side of the body. Bend knees and bring heels as close to the seat as possible. Press both feet into the floor and engage your gluts as you raise your hips into the starting bridge position. For one minute engage your core raising one leg at a time up towards your chest.

Benefits:

  • Strengthens gluts, and hamstrings
  • Core stability

Circle Push-up:

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Place your hands shoulder-width apart on the floor and extend your legs behind you. Press into your hands lifting your core and upper body into the top position of the push-up, knees remain on the flow (modification: extend legs and left knees into full plank). Your body should form a straight line from head to knees (or heels). Lower the body towards your left wrist until your chest nearly touches the floor. Slide your body from left to right hand and with weight over your right hand push back to start, fully extending your arms. Repeat circling in the opposite direction. perform for one minute.

Benefits:

  • Strengthens the triceps, chest, and shoulders
  • Tones the abdomen

Twisting Side Plank:

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From a side sitting position, stack your knees on top of each other and push your weight into your supporting hand. Make sure the supporting hand is directly under the shoulder (modification: rest of forearm instead). Engage the core awhile twisting the top arm under the body and lengthening it back up again. Repeat for 30seconds on each side.

Benefits:

  • Strengthens the arms and shoulders
  • Tones the abdomen
  • Stretches and strengthens the wrists
  • Improves sense of balance

Floor Y, T, I Raise:

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 Lie face down on the floor with arms stretched in front of the body in a “Y” shape. Palms should  face each other with the thumb side of the hand pointing up. Engage the core and raise the hands as high as comfortably possible off the floor and return to the starting position. Perform 8-10 raises. Next open arms to a “T” position lifting and lowering the arms as shared previous. Perform 8-10 raises in all three position.

Benefits:

  • Strengthens the upper back and shoulders

Watch It Live!

Tune in to CH Morning Live at 8:20 on April 26th to catch my monthly fitness segment watch these movements live!