I hope the week is going great so far 🙂 Wednesdays are great because the week is halfway over (duh!) but there is still time to get all the crap you need to get done done! Yay for Wednesdays.
I’ll tell ya what…this puppy stuff is hard work! I know it will totally be worth it, and Brian and I already love little Bernie so much, but seriously he is so unpredictable!
I love playing with him, training him, and seeing the progress he has made in such a short amount of time. Right now, our biggest struggle is crate training. If anyone has any tips from their own personal experience, Brian and I are open to anything 🙂
In the meantime, I also created a little workout for you guys. This is a super quick bodyweight workout that focuses on the abdominal muscles. This weekend, I wasn’t planning on doing a formal workout but I woke up super early and needed/wanted to do something to get my body moving so I created this little routine.
It’s also a great study break workout. For me, when working or studying at home I could honestly work, work, work with minimal breaks which is SO not good. What I like to do is set an alarm for 50 minutes then take a 10 minute break to get up and move or do something not at the computer. This workout is so quick, I could do it 2 times through on my 10 minute breaks if I wanted to!
You will complete each exercise for 1 minute before moving on to the next exercise with no rest in between. Of course, listen to your body and rest when needed. If you are feeling good, complete the workout two times through! This will really the entire core (abs, glutes, obliques) in a short amount of time. As always, check with your doctor before making any major changes to your workout routine.
Alternating Single Leg Extension: Begin lying on your back and pulling your belly button in towards your spine and pulling the ribs in together to brace your core. Bring your legs up to 90° or table top position, making sure that your knees stay right over the hips and your shins are parallel to the ground. Extend one leg, bring it back in to starting position then extend the other leg. Continue to alternate for 1 minute.
Alternating Single Leg Drops: Maintain the braced core position. Extend your legs up to the ceiling, bending your knees if you have tight hamstring. Drop one leg down in a controlled manner as you maintain a braced core. Bring the leg back to starting position and repeat on the opposite side. Continue to alternate for 1 minute.
Hip Lifts: Place both feet flat on the ground, hip distance apart. Drive through the heels, squeeze the glutes and lift your hips up toward the ceiling. Lower the hips back down to the ground. You can hover the hips above the ground for an additional challenge. Continue to lift and lower for 1 minute.
Pelvic Tuck: Position yourself for a forearm plank. Place your elbows underneath your shoulders, feet hip distance apart and extend through the heels and the head. Pull your elbows in towards your toes and tuck your pelvis under to feel the abs engage even deeper. This is a VERY small movement and you may not even see it happening if you were watching someone else do it. Continue to contract and release for 1 minute.
Spider Plank: Begin in forearm plank position. Bring the right knee to the right elbow while maintaining neutral hip position and spinal alignment. Place the right leg back in the starting position and repeat on the left side. Continue to alternate sides at a pace that feels slightly uncomfortable to you for 1 minute.
Let me know!
How many times did you get through the workout? 1x? 2x?
I’d love to hear from ya!
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