Monday Moves #4

Posted on April 29, 2013 by Jen @nutcaseinpoint

This week, I have FOUR moves to share with you. As always, I am going to apologize in advance for the terrible pictures. I have Tyler take these on Sunday nights and I am anything but glamorous…especially on a Sunday….and especially on a Sunday after 7pm. But I do these to give you an idea as to how each exercise works (links to existing video demonstrations can get tedious and annoying!) I find it funyy that I am taking exercise photos while I am sporting a pub crawl t-shirt. Also, if anyone wants to come over and paint that back room, be my guest. Poop brown isn’t my favorite. Onto the exercises!

1. Singe Leg squat with hamstring extension

-You don’t HAVE to hold an object (i.e. weight or med ball or whatever) but I find it helps me concentrate on my balance.

-Keeping one foot planted, extend the other leg in front of you, as you lower your body into a squat. If you are a beginner at this, you might not go very low (but hey, it’s something to work on!) Just remember to not let the anchoring knee go beyond the toes. When squatting, I always remember what one of my high school volleyball coaches told us: “don’t poop in the canoe.” Basically, it was the funny way of telling us to get our butts back and low.

– As you come up from the squat, bend your extended knee (first picture)

– Oh, and try holding that position…if you dare. You have no idea how much my tush was screaming when I had to wait for the dang flash to go off on the camera.

2. Arnold Press

-Start with weights at shoulder height with palms facing your body.

-As you extend the weights overhead, rotate your wrists so that they will be facing away from your body and the top of the press.

-return to start.

3. Pass Through Lunge

-WARNING: I will probably suck at explaining this one.

– Start with feet together, holding object in front of you

-Staking a step back with your left leg (left reverse lunge), pass the object under your right leg (passing it from the inside to the outside of your body)

-Come up from the reverse lunge (without touching your foot down at the start position) and immediately raise your knee so that object can circle back around as you pass it going right to left)

– Continue this exercise in a fluid motion until you have reached your desired reps. By not touching your lunging leg back to the start position, you are working on your core and balance!

4. The “X” Plank

-WARNING: I will suck at explaining this one, too.

-Grab light to medium weights. Place weights on the outside of both hands when in a plank position.

-With your left hand, grab the left weight and move the weight across your body, placing it just under your right hip (Remember: try not to rotate your hips and torso when performing this exercise, as it tests your core strength!)

– Repeat with the right weight, bringing it under the left hip. Return hands to regular plank position.

-Retrieve weights, and bring them back to their starting positions.

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Hopefully these all make sense, but as always- let me know if you have any questions!

I incorporated these into my workout last night, along with some stationary cardio and TRX training, and I was SWEATY.

Question: Any moves you have been LOVING lately?

Monday Moves #3

Posted on April 22, 2013 by Jen @nutcaseinpoint

In case you’ve missed the first two installments:

So this week, I have 3 moves for ya. They are just basic moves with a modification. (Think: intermediate and/or advanced level, depending on your comfortability with each move). Of course, don’t do them if you are not comfortable, and especially don’t do them if you have any injuries. Moving right into it.

NUMERO UNO: Squat Walk with Thigh Squeeze.

-Get a Bender ball or a stuffed animal or one of your dog’s toys (really anything squishy and not too heavy).

-Place whatever squishy item you have between your knees. This will engage your inner thighs to do some work to keep that sucker in place (wow, that just sounds dirty).

-Lower into a squat position. Make sure to keep your knees aligned with your toes- do not let your knees be IN FRONT of your toes! Butt down; chest up.

– Staying in the nice low squat position, start walking. Not only are you working your glutes and squats with the squat, but you’re getting those thighs toned since they have to work on holding whatever you’ve got between your knees.

–Modifications: Squat walk without holding an object between your knees. OR, rather than walk, you can pulse in place.

NUMERO DOS: Stability Ball Tricep Dip

-Place a stability ball on the floor against a wall. Remember to have your fingers facing the same direction you are. How far you extend your legs in front of you depends on your ability level. The farther out, the harder it is.

-Once you’ve gained balance, do your regular ‘ol tricep dip. Elbows go back, rather than bow out so that you can really target those triceps.

-If you get comfortable with the balance on the ball, you can try holding the dip (not only is that tricep work, but core work as well!) And yes, you’ll feel it because I had to hold that position for the flash on the camera to finally go off and it was tough!

NUMERO TRES: Stability Ball Push-Up

-Same idea as the stability ball tricep dip. It’s just an advanced modification on a basic move, plus it encourages more core strength for balance.

-Ball on the floor against the wall. Make sure you get good hand placement on the ball (far enough apart) so that you keep the ball put.

-Do a pushup. Now, you will definitely do way less of these than you would your normal pushup because of the extra work required. Another option is to simply hold the plank position.

Well, there ya have it guys. 3 moves to get your week going. Let me know if there’s anything you’d like to see for next week’s edition!

Monday Moves #2

Posted on April 16, 2013 by Jen @nutcaseinpoint

Hey everyone. This week’s Monday Moves post is a day late because I got caught up in everything that was happening in Boston. But we’re still gonna call it Monday Moves.

Onto some moves for this week. Keep in mind the pictures are terrible, but they are just to give you an idea of how the exercise is performed.

1. Wall Sit with Shoulder Rotation and Overhead Press

-Aside from the fact that I obviously need to sweep my dog’s hair before taking pictures, this move works your lower and upper body. Pressing the length of your back against the wall (be mindful to not let your lower back ‘roll’ forward) and dropping your hips to knee height (get that 90 degree angle), hold the weights as pictured (keep elbows stationed at shoulder height).

-Rotate the weights, keeping your shoulders and elbows put. Engage your core so that your back remains pressed against the wall while performing this part of the exercise.

-Press the weights over your head. That is the entire move. To return to starting position, reverse the order of the pictures as shown. (Aka: drop the elbows, rotate the shoulders, and lower the weights).

2. Bridge and Chest Press

-Start laying on the ground, feet planted. To engage your inner thighs, place either a bender ball or extremely light weight in between your knees. Cheese relatively heavy weights to hold- elbows lined with the chest.

-Engage your core and press with your heels to raise your hips into bridge position. Be mindful of the weight/ball between your knees. At the same time, press the weights overhead.

-In a slow, controlled movement, drop your elbows down to starting position and simultaneously round the spine to lower your butt to the floor. Repeat. Repeat lots of times if you want a great butt.

3. Single Leg Deadlift with Overhead Press

-Ok, stick with me on this one, there are a lot of moves involved. But I promise, it is SO worth it. This is probably my favorite exercise. It requires balance and lots of coordination. Something I don’t generally have ~~(on a Friday or Saturday night. Bahahaha, good joke Jen!)~~

-Start with your feet together, holding heavier weights at your sides. Keeping one foot planted, gradually kick one leg back- leg extended and foot flexed. At the same time, lower the weights to almost touch the ground by your planted foot.

-Then, bring the leg back to starting position (but DO NOT touch your foot to the floor. In a fluid and immediate motion, rotate the weight and begin a bicep curl while also lifting the ‘moving’ leg so that the knee is at hip height.

-Last part, extend the foot and transition the weights from the top of the bicep curl into an overhead press. To do more than one rep of this move, slowly reverse the order of steps. (Aka: Lower from the overhead press and bend the knee; reverse the curl; lower the leg.

4. Plank High Fives

-Yes, you will high five your wall. Or you can position yourself to high five your baby or your pet or perhaps someone’s butt (if they’re like sitting in a chair or something. But I recommend you telling them you’re about to TAP THAT ASS.)

-Before assuming the position, face the wall (or object you’ll tap) and extend your arm out to find the appropriate length. Place yourself at the correct distance and get into a straight-arm plank with your palms directly under your shoulders. NO BUTTS IN THE AIR, Y’ALL.

-Keeping your core engaged, alternate arms to give high fives. Just try not to rotate your hips as your reach.

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There ya have it, folks. Some potentially new-to-you moves to add to future workouts. See ya tomorrow for WINESDAY WEDNESDAY!

Question: Done any of these moves before? Love em/hate em?

Monday Moves #1

Posted on April 8, 2013 by Jen @nutcaseinpoint

So, I thought I’d start yet ANOTHER weekly post called Monday Moves. These posts will show new exercises that you can incorporate into your workout! I know I get into a rut once in a while and end up repeating a lot of similar moves time and time again. There are more things to do besides bicep burls and pushups and squats!

I have 4 exercises that I want to share with you this week. Some, you may have seen before (especially if you took my classes at the Oak Square Y) and some may be a brand new twist on an existing move you know. This week we have:

squat with upright row
side lunge with full circle
one armed side pushup/crunch
plank with kick and hold on stability ball

Let me just apologize in advance for the terrible pictures. I wanted to give you guys a bit of a visual (on the MOVE. not ME!) but these turned out pretty lame-o. Give me some time for improvement!

1. Squat with upright row. This move targets your legs, back, core and arms.

Start with your feet apart, a dumbbell in one hand.
Squat down, with the dumbbell reaching towards the ground.

As you come back up, lift the dumbbell to chin height, leading with your elbow.

2. Side Lunge with full circle.

Start with weight in both hands

Step out with one foot (pictured: right foot). At the same time, keeping arms extended, complete a full circle, rotating the shoulders, hips facing forward. (Pictured: circling swooping to the right)

As you complete the circle, bring your foot back to the starting position.

3. One armed side pushup/crunch. (Warning: this one is super unflattering)

Lay on one side with legs extended and feet stacked.
Take the bottom arm and bring it around your chest, like you are hugging yourself.
Place the palm of you top hand on the ground, about shoulder height.

Engage your obliques and ‘pushing’ arm and push up by extending your arm.

4. Plank with kick and hold on stability ball.

Start in the pushup position, with your shins resting on the ball.

Lift one leg and hold.

Return your leg on the ball. Switch to the other leg.

Hope these help inspire future workouts!

******Don’t forget, only one more day to submit photos for Winesday Wednesday! Click here to find out how you can be a part of my new weekly segment!