Hello blog readers! There might be a blizzard outside in NYC, but it’s never too early to start getting ready for bikini season! A few months back, I teamed up with one of my favorite personal trainers, Dawn to bring you this dynamic workout. This is a great way to start the day with a few fast exercises to get the blood flow and body warmed up for the day ahead.
1. Warm-Up: Band Shoulder warm up
Take the yellow or green band. Step on it with your left foot at the middle of the band. Hold and isolate the handle at your hip, with the left hand grab the left handle. Bend your arm and lift the left arm straight up into the air alongside your ear and lean towards the right for a side bend, exhale. Return your torso to center alignment bend the elbow, releasing the arm down, inhale at center.
10-12 on each arm
Now to get the heart rate up…
Both of these dynamic exercises will add an element of cardio to a stationary move
1. Squat to shoulder press AKA “Thrusters”:
Stand with your feet slightly hip width apart, parallel. Holding 2 medium weights (8-12.5lbs), drop down into a squat elbows gently touching the top of your thighs, inhale. exhale as you stand straight up and lift weights into shoulder press. Arms should be parallel; biceps near your ears.
Repeat 12-20 times, or do a 1 minute interval without stopping.
2. Curtsey lunge into lateral raise:
Hold a light to medium weight (5-8lbs) in your right hand. Take your right foot and cross it behind your left leg. Bend both knees so the right knee tracks behind the left calf and push into the ball of your right foot. From there, press off the right foot and stand parallel with straight legs. Once your legs are planted in a wide parallel position, lift the weight into a single lateral raise to shoulder height.
Repeat 15 times on one side then switch sides
Everybody loves tight Obliques… Here are a few of my favorite Obliques exercises.
1. Wide legged oblique crunch:
Lay on your back with your legs straight, heels as wide as the mat. Place your hands behind the back of your head. (*Tip: gently press your tongue to the top of the roof of your mouth to alleviate any neck tension). Make sure your elbows stay wide and out of your peripheral vision. Exhale as you crunch with a twist lifting your right shoulder blade off the mat and right elbow reaches towards left hip, only come half way up. Inhale as you lower your head back down to the mat. Exhale, lift the left shoulder blade off the mat reaching the left elbow towards the right hip. In hale as you lower your head back down to the mat.
Repeat 20-30 times
2. Russian Twist:
Place your sits bones on the mat
bending your knees with your toes lightly touching the mat, (more advanced-lift your feet off the ground) Grab a small weight (5-8lbs) hold it out in front of you with straight arms leaning slightly back, but keep neutral alignment to your spine. Engage the abdominals, swiftly move the weight from side to side with straight arms, without moving the legs, keeping the knees together. Inhale center, exhale side to side.
Repeat 20-50 times
3. Swinging leg side plank:
Place your forearm down underneath your shoulder, make sure your elbow is stacked below your shoulder. Your palm can be flat or in a fist position. Pressing your body up to side plank, stack your feet. (*Option to put your other hand in front for support, Or on your hip for more of a challenge). Lift your top leg, flexing the foot, swing the top leg forward and then back. Place it into side plank, then lower foot and hip back down into resting position. Count each time you swing your leg forward.
Repeat 10 times each side
Just in case you need some more abdominal work…
1. Reverse crunch with leg extension:
Laying on your back, place your hands by your side. Start with your knees bent, lift the head engaging your abs, exhale as you pull your knees in towards your forehead. Inhale, lower your head, and extend your legs to a 45 degree angle. keeping the abs engaged.
Repeat 20-30 times
End this short workout by lying on your back and pull the knees into your chest, cradle the legs and rock gently side to side, releasing any lower back tension or discomfort.
Then turn over onto your belly, place your hands beside your chest and gently press up to an Upward Facing Dog, arching the back and stretch out the abdominal wall.
Great Job! Don’t forget to drink plenty of water all day long.