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saturday morning drills



Rise and Shine Stretch Series with Suzanne Bowen

By Suzanne Bowen

There’s no better way to ease into your day than by stretching first thing in the morning. Wake up your body and brain with this 9-move sequence, designed to be done while you’re still in your PJs!

 

Side Bend Reach

Side Bend Reach
Standing at a bed or other support, bring right leg in front of and across left.  Shift into the right hip and reach right arm up and over head.  Hold and take 2-3 deep inhales and exhales.  Repeat on left.

***Stretches outer leg, hip, waist and shoulder


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Saturday Morning Drill: Power-Packed Yoga Poses for a Summer-Ready Body

Blooming flowers, singing birds, and warmer days are welcome reminders that summer is right around the corner. But, if you have yet to shed your winter wardrobe for fear of exposing your non summer-ready body, thoughts of tank tops and bikini bottoms might have you wishing it were still November.

The following yoga poses will help tone your arms, core, hips and thighs so you can sport a fit summertime physique.

plank-pose-final
Plank Pose

Better than doing a bench press, practicing plank pose tops the list as one of the best yoga poses to do for overall strength and tone. Practice at least one set of plank every day, and work up to holding your plank for up to one full minute. If you need to modify, practice plank pose on your knees until you can work up to practicing it on your toes.
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Saturday Morning Drill: The Ultimate Summer Body Tone Up

Are you trying to tone your legs, glutes and core for the summer time? Try this workout that will help you boost your metabolism while sculpting a beautiful summer body.

The majority of these moves are plyometric moves, also known as “jump training.” These moves will target your quadriceps, hamstrings, calves, core and glutes. In order to protect you joints be sure to land softly and not come crashing down after each move. When your knees are bent, sit back and do not allow for your knees to come past your toes. To get the most out of this workout, push off the ground through your heel to activate your glute muscles each time you jump. If you are not a fan of jumping or have bad knees, remember that all of the moves can be modified! To modify the move and decrease your intensity, remove the jumping action for each move.

This workout will also elevate your heart rate and doubles as another form of cardio. Keep track of how many repetitions you do each minute, and try to beat your reps the next round. After you complete this workout, save the amount of repetitions you completed for when you do this work out again. This will allow you to know how hard you need to push yourself in order to beat your best numbers and set a new personal record!

View Saturday Morning Drills: Ultimate Summer Body Tone Up Slideshow

 

Angeles Burke is an American Fitness and Aerobics A.F.A.A. certified group fitness instructor, national level bikini competitor training with IFBB Pro Shannon Dey’s Team Bombshell, member of the National Physique Committee and Celsius sponsored athlete with a master’s degree in communication studies.



Saturday Morning Drills: Fit in 5 Mommy Workout

One of the most common questions I get from women is how to get back into shape after having a baby.

While I don’t have kids myself, I know that nothing can change your body, and life, as quickly as having a child. Your body doesn’t want to respond to the same activities in the same way and your previous three nights a week at the gym seem like an impossible dream. Oh wait, dreams are the luxury of those actually getting sleep.

stroller-workout

This can make working back into a fitness routine seem like an insurmountable task. But it can be done! It just requires a little creativity, planning and perhaps the occasional babysitter. And your efforts will pay off in more energy, stress relief and a renewed self-confidence. Try these strategies to help you get back on track.
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Saturday Morning Drill: Gentle Springtime Yoga for Flexibility

The weather is finally warming up, which means we’re all gearing up to get outside and exercise more. For many, this means strapping on the tennishoes and getting out for for a run. I’m hoping to do so myself as running is one of my absolute favorite activities to do outside, especially in the springtime.

With increased exercise often comes soreness and tight muscles, which requires a proper stretch and adequate rest for our bodies. Our solution? A gentle yoga routine that will help you slow down, breathe, get re-centered and give your muscles a good stretch. Stretching is not only important for preventing injury, but it also keeps our bodies limber and flexible to complete all of the activities we love to do – indoor and out.

This 8-move yoga routine was designed by our own Jill Lawson, a certified yoga instructor in Colorado. We recommend getting into some yoga-appropriate attire, finding a good place to practice, and then reading through all of the instructions before jumping in. Doing so will allow you to practice the movements fluidly, and ensure you do them properly to avoid injury.

View Saturday Morning Drills: Yoga for Flexibility Slideshow