Chris Shah, Founder, Ami Hodge, Fitness Coach. Terra Nova Fitness |
Here is part 3 in our ongoing series. In real life things
sometimes get in the way of getting to the gym. We want to arm you with workouts
you can do anywhere and anytime.
Be sure to check out the video for full instructions.
1. Half kneeling groins mobs
X12-15 each side
2. Face down shoulder wings
X12-15
3. Standing toy soldiers
X12 -15 each side
4. Quasi isometric split squat
Raise front toe, push into ground, squeeze
back side glut, push back knee toward floor.
30 sec each side
X 1-3 rounds
5. Glut bridge marching
30 sec
X 1-3 rounds
6. Leg out core holds
Knee bent 5-10 sec x3 each side
Leg extended 5-10 sec x3 each side
7. Standing arm drives
30-60 sec
X 1-3 rounds
8. Wall triceps
X 12-15
X 1-3 rounds
9. Animal plank
Spread fingers, turn pit of elbows
straight, lift knees off floor, tighten core
15 sec x 3-5
Dedicated to your success,
Chris Shah
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