Triceps! Exercise of the Week – August 19th

Tricep Plank

tricep plank, tricep exercise, arm workout
This exercise will primarily workout your tricepts – yeah, that back part of your arm that jiggles when you wave… If you want toned arms this is the best place to start. Don’t be surprised if you feel your abs burning as well!

Start lying flat on the ground and raise yourself up into plank position. This means all of your weight will be on your toes and your forearms, keep your elbows at a ninety-degree angle and your palms flat on the floor. Make sure your legs and back are completely straight and in line. Engage your abdominal and leg muscles to keep tight and stable in this position. Push onto the ground through your palms and extend your elbow to straighten your arm. You should feel this in the back of your upper arm. Push right up into a push up position, remembering to keep your body completely straight and tight. Hold for a second and then very slowly allow your elbows to bend and lower yourself back into plank position – make absolutely sure this movement is under control. Keep your elbows tucked in to your sides during the whole exercises. You may feel your elbows naturally coming out and your hands turning in, if this happens stop and restart. Figure out how many of these you can do until fatigue and then subtract 2 or 3, so if you can do 8 at max, start by doing repetitions of 5 or 6. Do 3 sets of these twice a week for better arms. Make sure you also workout your bicep too to avoid muscle imbalance!

5 Killer Calf Exercises

calf workout, calf exercises, lower leg workout

5 Killer Calf Exercises

Toned calves are an essential part of having good legs but are often forgotten about in lower leg workouts. The calf is made up of the gastrocnemius muscle, which gives the calf its rounded shape and the soleus which is the flat longer muscle that runs underneath the gastrocnemius and down the leg. Here are 5 moves that isolate these muscles and will guarantee you have killer, sculpted calves.

Standing Calf Raise

Place the front half of your feet on a step so that your heel extends off the end of the step. Slowly raise yourself up and then back down by pushing on the ground will the balls of your feet. Let your heel come slightly lower than the step on the way back down. To make this more challenging try doing it one legged or while holding weights in your hands. To make it easier, ditch the step and do this from a normal standing position.

standing leg raises, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals at steady pace

Ski hops

These work your calf from a side angle while also working your inner and outer thighs, glutes and core. Start standing up on the balls of your feet, jump about a foot to your right, landing only on the ball of your right foot. Let your left foot swing behind your right leg. Jump from the balls of your right foot about 2 feet to your left and land on the ball of your left foot, allowing your right foot to swing behind your left leg. Repeat so you move left and right, switching your jumping leg.

Ski hops, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals as fast as possible

Hop

This exercise is particularly effective because jumping gets your calf from every area and burns calories at the same time. Bend one leg at the knee so all of your weight is on the second leg. Now lift you heel off the floor 2-3 inches so all of your weight is on the ball of your foot. Repeatedly jump several inches off the ground, landing only on the ball of your foot. To make this more challenging, place a sturdy object that’s 4-6 inches high in front of you and hop on and off of that. After 30 seconds switch to your other leg.

hops, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals as quickly as possible

Seated Calf Raise

Sit on a firm, sturdy chair with your feet flat on the floor, your knees aligned directly over your feet and your spine straight. Place some weight on your thighs (either gym weights or just something heavy). Push on the floor with the balls of your feet so your heels are lifted as high as possible. Then slowly lower your heels back to the ground and repeat.

seated leg raises, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals at steady pace

One legged jumps with arm raise

Start on the ball of your right foot (your left foot should not touch the ground for the duration of the exercise). Bend your right knee slightly and bend at your waist so you are touching your right toe with your left fingers. Push off the ground and jump as high into the air as you can. Open up your torso and arm and reach as high into the air as you can. When you land bend your knees and cushion your landing as best as possible. Immediately lower your left arm to your toes and repeat. After 30 seconds switch to your left leg.

Recommended: 1 minutes as fast as possible

See how many repetitions you can get in during the 1 minutes and then try to beat it next time. Rest for 30 seconds in between intervals.

V line, lower ab exercise tutorial

Here are the exercises that correlate with the V line ab workout found here.  Remember to stretch properly before working out!

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Lie on your back with your hands by your side, keep your legs straight and raise them to a 90 degree angle with your body.  Then slowly lower your legs to the right, don’t let them touch the ground, hold for a second and then bring them back up and center.  Then do the same to the left side.

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Get in a standard plank position but take your right leg and bring it up as close to your right elbow as possible.  Keep your left leg straight and your body parallel to the floor.  Return to normal plank position and then bring your left knee to your left elbow.

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Lie flat on the ground, contract your abs so you raise your torso off the ground to a 45 degree angle, while also lifting your legs to a 45 degree angle.  Your legs and torso should make a 90 degree angle with each other.  Hold for a second and then return to the ground.

For Oblique V ups, lie flat on your back, lift your legs straight until they make a 90 degree angle with the ground.  Try to touch your toes with your right hand, relax so your back and legs return to the ground, repeat with your left hand.

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Lie flat on your back and bring your knees up, keeping your feet on the ground to a regular sit up position.  Let both knees fall to the right and begin doing crunches.  Look up at the ceiling and don’t pull on your neck, switch your legs to the other side half way through the set.

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Lie flat on your back and bring your knees up so you are in normal sit up position, lift your torso off the ground so that it is at a 45 degree angle from the ground (essentially you are in a crunch position) Raise your hands straight in front of you with your palms together. Move both arms across your body to the left as far as you can go, twisting your abs and shoulder blades with them.  Then move your hands back in front of you and then over to the right while remaining in the crunch position.

For Raised Leg Russian Twists, this is the same thing but now you will lift your feet off the ground and extend them straight in front of you, much like you were in the V ups.

V lines lower ab workout

V abs, V line, ab work out, sex lines, how to get V line abs

Here’s a workout to get that V line that everyone wants.

Diagonal Leg Raises
Start with leg raises.  Lie on your back with your hands by your side, keep your legs straight and raise them to a 90 degree angle with your body.  Then slowly lower your legs to the right, don’t let them touch the ground, hold for a second and then bring them back up and center.  Then lower them down to the left – do this 5 times on each side.  Rest for 30s and repeat twice.

Knee to Elbow Plank
Get in a standard plank position but take your right leg and bring it up as close to your right elbow as possible.  Keep your left leg straight and your body parallel to the floor.  Return to normal plank position and then bring your left knee to your left elbow – continue this for 45 seconds, rest for 30 seconds and repeat twice.

V ups
Sit on the ground with your legs straight out in front of you.  Lean back so your body is at a 45 degree angle from the ground and then raise your legs so they are also at a 45 degree angle from the ground – keep them straight.  Your torso and legs should make a 90 degree angle.  Lift your hands about your head and contract your legs and torso up so your fingers get as close to your body as possible.  Then relax back into the 90 degree angle between your legs and torso.  Do this 20 times, rest 30s and repeat twice.

Oblique Crunches
Lie flat on your back and bring your knees up, keeping your feet on the ground to a regular sit up position.  Let both knees fall to the right and begin doing crunches.  Look up at the ceiling and don’t pull on your neck.  Crunch 15 times and then switch your legs to the left – crunch 15 more times, rest for 30s and repeat twice.

Oblique V Ups
Lie flat on your back, lift your legs straight until they make a 90 degree angle with the ground.  Try to touch your toes with your right hand, relax so your back is on the ground, Now lift with your left hand and repeat 20 times, rest 30s and repeat twice.

Russian Twists
Lie flat on your back and bring your knees up so you are in normal sit up position, lift your torso off the ground so that it is at a 45 degree angle from the ground (essentially you are in a crunch position) Raise your hands straight in front of you with your palms together. Move both arms across your body to the left as far as you can go, twisting your abs and shoulder blades with them.  Then move your hands over to the right while remaining in the crunch position.  Do this 50 times quickly, rest 30 seconds and repeat twice.

Raised Leg Russian Twists
This is the same as the russian twists but now you will lift your feet off the ground and extend them straight in front of you, much like you were in the V ups.  Go to each side 25 times, rest of 30s and repeat twice.

Find tutorials for these moves here.

Workout challenge for awesome legs

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Hey all, see if you can finish this leg challenge! Start warming up by bouncing on your toes so your feet leave the ground ever so slightly, every 5th bounce jump as high as you can and try to bring your knees to your chest, do this for 2 minutes.  From there move into 20 squats, legs shoulder width apart, bring your butt right down so your knees are at a 90 degree angle.  Then do 40 calf raises by going up onto your tippy toes, holding for one count and then lowering.  Now back to squats.  Go down into squat position and jump straight up so your feet leave the air, land back in the squat position and repeat 12 times.  Then do 15 lunges on each side, step forward with one foot and bend your knee to a 90 degree angle, lowering your weight so its between both your legs, bend your back leg at a 90 degree angle also.  Make sure you front knee does not extend past your toe.  Try to move through these exercises without taking a break, if you can’t, take a quick break whenever you see an arrow.  Hop up and down for 30 seconds on one leg and then do the same with the other.  With your back flat against a wall ‘sit’ so your knees are at a 90 degree angle for 60 seconds.  Back to squats again.  This time with you feet much wider, when down in the squat reach and touch the ground, do this 40 times.  Move directly into burpees. Start in the standing position, crouch down so your hands are on the ground, kick your legs back out behind you so you are in pushup position, kick your legs back underneath you and then jump straight up with your arms above your head so your feet leave the ground, repeat 15 times. Kick as high as you can in the air 15 times with each leg.  Finish with 50 jumping jacks.  I hope you enjoy, feel free to ask me any questions!

Fat burning agility workout

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Here’s a nice easy agility workout that will get your heart rate right up and work on sculpting your legs.  If you’ve been running a lot, mix it up and do this some days to break up the monotony of jogging.  All you need is some comfy running shoes and an agility ladder.  If you don’t have an agility ladder, don’t worry, you’ll just have to get crafty! If you are inside get some masking tape and tape the rungs of the ladder on the ground about 1-1 1/2 feet apart.  If you are on grass or any other surface where tape won’t stick you can use objects as the rungs of the ladder.  An example of this could be to lay out sticks the appropriate distance apart.  You may have to adjust your  makeshift ladder as you go through the workout though.  There are 7 different patterns, go through the ladder once with the first pattern, the single run, and sprint several yards after finishing the ladder.  Then turn around and jog back to the beginning.  Repeat this 5 times for each pattern.  Take a 60s break and then go through the sequence 3 more times.  Remember to alternate which foot you start with!

The single run is basically just a sprint with very short strides through the ladder.  In the double run, place your left foot in the first rung, then your right foot in the first rung, then your left foot in the 2nd rung and then your right foot in the second rung.  Again this will be like running but with even shorter strides.  For the icky shuffle place your right foot in the first rung, then your left foot in the first rung.  Next put your right foot just outside of the second rung and your left foot in the second rung in front of where your right foot used to be.  Then move your left foot to its original position but in the third run and then your right foot in its original position in the third rung. Then place your left foot just outside the 4th rung and so on and so forth. For the hopscotch, start with both feet next to each other, jump and split your legs so both your feet land outside the ladder on the second rung.  Then jump and put your legs back together so your feet our side by side in the third rung.  The space jumps are essentially just two footed jumps.  The side jumps are the same but side ways.  For the in and out,start facing side ways with your two feet together.  With your leading foot step outside of the ladder and then follow with the trailing foot.  Then place your leading leg back inside the ladder in the second rung and follow with the trailing leg.

If you have any questions, don’t hesitate to ask!

 

One full body exercise – the super burpee

Sometimes planning workouts can be tedious and you just don’t have time to think about what muscles you’re working out.  So I give you the super burpee, one full body (exhausting) exercise! It even throws in a little cardio.  Once again, no gym or equipment needed, you don’t even need sneakers … just about 6 square foot of space and yourself.  Although, clothes are suggested if you’re doing this in a public place…

Start by standing straight up with good posture and engaging your abs.  Slowly drop down into a squat and hold for a slow 3 count.  You can lightly rest your hands on your knees or hips to maintain good posture or hold them straight out in front of you if you need help balancing.  When in squat position keep your back completely straight and your knees at 90 degree angles, your knee should be directly above your foot. From this position roll your body slightly forward and place your palms on the ground, your legs should be tucked underneath your body.  Next you will quickly kick your legs out straight behind you so you are in push up position.  From here lower yourself into a push up, hold for a second at your lowest point and then come right back up.  Remember to keep your back straight and your abs engaged.  Your body should be completely straight like a plank.  Quickly kick your legs back into tuck position while keeping your palms on the ground.  Pushing off the ground with your legs jump as high as you can into the air.  While in the air uncoil your body and stretch your arms above your head like you are trying to touch the ceiling.  Once your feet return to the ground keep both of you arms stretched about your head.  Bring one knee right up to your chest while lowering the opposite arm so your elbow almost meets your knee.  Hold this standing crunch for a second and return your foot to the ground and stretch yourarm back to the ceiling.  Now repeat with the other leg.  Next drop back down into squat position and repeat again.  Use this move when you don’t have time to target muscle groups individually or you want to do a full body workout but only have a few minutes. 

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15 minute butt and abs

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You ever see those guys at the gym who only do bicep curls and bench press? My brother recently introduced me to the term ‘glory muscles’ to describe thosewho only work on specific muscle groups for looks.  Which got me thinking, are there female glory muscles? I think without question the two areas of my body I’m most obsessed with are my abs and butt.  Since graduation they are the areas that have ‘slipped’ the most!  After trying a bunch of different exercises I put together this quick workout to try and target those areas.  Unfortunately, as the saying goes, you can’t see abs when they’re under a layer of fat, so the first step is always cardio, cardio, cardio! This is a nice little add on after you get that heart rate going though…or for those days when you literally only have 15 minutes to workout.  I think its important to keep your blood flowing while you work on certain muscle groups which is why the exercises are sandwiched between 30s of cardio.  I also think this prevents boredom and helps you stay focused.  I will post tutorials of the specific exercises later!