By Heather Cooney (5 min read)
WIDE LEG SQUAT TO REACH UP
1 Minute OR 30 Reps Standing with feet wider than shoulder-width apart, toes slightly turned out, sit down into a low squat. The weight should be predominantly on your heels. Then at a faster pace, stand all the way up on your toes, reaching up, hold for a beat, then slowly come back down. *For High Intensity workout- jump at the top.
REVERSE LUNGE TO HIGH KNEE
30 Seconds – 1 Minute OR 20 Reps Step back into a reverse lunge. Make sure your front knee does not go over your toes. Engage your core, come back to an upright standing position while driving the back knee forward into a high position.
* For High Intensity workout- add a jump when your knees drive upward.
BEAR CRAWL HOLD & KNEE TAPS
HOLD: 30-45 seconds.
Then 10 Knee Taps per leg, without dropping your knees to rest.
Starting on all fours, with your wrists and shoulders in line, curl your toes under, press through your palms and lift your knees a few inches off the ground. HOLD.
After 30-45 seconds, bring your right knee towards your right forearm, tap and go back to the midline.
Perform 10 reps per side, then lower knees to rest.
FOREARM SIDE PLANK REACH THROUGH & UP
30 seconds per side
Begin on your side, making sure elbows are underneath shoulders, and feet are stacked on top of one another.
Engaging your abs and keeping your core tight, push the ground away using your arm and bottom foot, until you are off the ground and in a forearm plank position.
Take the free arm and reach underneath your mid section, slightly turning your core, and then reach back through up towards the sky.
Heather Cooney is a NASM (National Academy of Sports Medicine) and CES certified (Corrective Exercise Specialist) Personal Trainer and Group Fitness Instructor for women. Her core belief is that setting and achieving goals through a lifestyle of fitness is essential to maintaining a healthy mind and body. All too often women focus on supporting others while sacrificing the time and energy needed to take care of themselves. Heather encourages women to make fitness a priority and teaches them how to maximize their time in the gym. Follow her here @hcpersonaltraining