Week 50: Thursday We’ve got something great for the glutes and hamstrings today – the frog legs. And core will be working, too! Traditionally, start with a short warm-up and dynamic stretching. As you’ve performed the first three exercises of Week 50, lie on your stomach. Put your knees wide to the sides, but keep your legs bent, so that your feet are up together. The hands may lie out, or under your chin. The chest is lying on the floor all the time. Lift those knees up by tensing the glutes and hamstrings, hold for one or two seconds, and go back down. Keep going for 30 seconds. Here’s a detailed tutorial by Power Core Fitness – thank you for this one! youtube/watch?v=KEDVDEY_Ngs Set REC IT on Work 30 sec./Rest 15 sec./12 Rounds bit.ly/RECit *TO DO TODAY* 1. Warm-up 3 min. 2. Dynamic stretching 3 min. 3. AROUND THE WORLD KICK SQUATS 4 x 30 sec. 4. rest 15 sec. 5. V-SIT WITH SHOULDER TWISTS 2 x 30 sec. 6. rest 15 sec. 7. THREAD THE NEEDLE 4 x 30 sec. 8. rest 15 sec. 9. FROG LEGS 2 x 30 sec. Watch your video afterwards to control the range of movement. Compare your video to the tutorial here. All the exercises with videos for the todays workout routine also on our blog bit.ly/1o2AaDX
Posted on: Thu, 21 Aug 2014 04:00:01 +0000