My Personal Resolution Journey Day #15

I weighed in at 186 lbs this week. I am so grateful to be back on track with my health so I can now really get focused on these goals. 

I wanted to give you the last workout for you to be working on. This one is just like the first quick one. It is designed to help improve the overall efficiency of your muscular system. This will make everything else you do more beneficial to your body. You will burn more calories, improve your flexibility, and  create a more productive stride. 

My recommendation to you is to alternate this one with the first routine each day. As I have mentioned before, if any of these exercises cause discomfort, stop doing them immediately. It is always wise to consult your physician before starting any exercise routine. If yo have any questions about the exercises, let me know.

1. Wall Sit – 1:00 min (Sit with your back against a wall with your hips and knees at 90 degree angles)

2. Active Bridge – 30x (Lie on your back with your knees bent so your feet are flat on the floor. Now squeeze your glutes and lift your pelvis off the floor, then lower it back down)

3. Lower Spinal Floor Twist – 1:00 min (Lie on your back with both legs straight below you, now bring your right leg up into the air with your hips and knees at 90 degree angles. Now keeping your right shoulder on the ground, reach up with your left hand and pull your right knee down towards the floor)

4. Pelvic Tilts – 20x (Lie on your back with your knees bent so your feet are flat on the floor. in this position, arch your lower back off the floor without lifting your hips, then do the opposite as you press your lower back into the floor without lifting the hips.)

5. Hip Lift – 30 seconds each side (Lie on your back with your knees bent so your feet are flat on the floor. Now place your right ankle onto your left knee. Without using your hands, press your right knee as far away from you as you can. Now hold this position)

6. Cats and Dogs – 10x (From your hands and knees, place your hands directly under your shoulders and your knees directly under your hips. From this position, arch your back up into the air and lower your chin towards your chest. Now keeping your arms straight, arch your back down towards the floor and lift your head up.)

7. Hero Squat Clappers – 20x (From a kneeling position, place your arms straight out in front of you with your palms touching each other. Now bend at your waist and knees, keeping your shoulders over your hips and as you lower the hips, pull your arms straight out to the sides. Once you have gone as low as you can, raise your hips back to the starting position as you bring the palms back together.)

8. Standing High Knee Lifts – 20x each leg (From a standing position, place your hands on your hips. Now lift your right knee up into the air keeping your right foot directly underneath the knee and your toes pulled up. Pull it up as high as you can, then lower it down and repeat with the left leg.)

9. Kneeling Hip Flexor Stretch – 30 seconds each side (From a kneeling position, place your right leg out in front of you so your foot is out in front of your knee. From this position Slowly lean into your left hip and squeeze your glutes on that side until you feel a stretch through the front of your left hip. Keep your shoulders up tall.)

10. Kneeling Pullovers – 20x (From a kneeling position,  place you hands down at your waist and interlace your fingers,  twist your palms so they are facing the floor and slowly lift your hands up over your head without bending the elbows. Then lower them back down, try to not move your torso.)

11. Full Squats – 10x (From a standing position, place your feet directly under your hips and make sure they are pointing forward. Now place your hands behind your head. From this position, slowly bend at the hips and knees as you lower your hips towards the floor. Go as low as you can while still keeping your feet flat on the floor and your back relatively straight. Now slowly return to the starting position and repeat.)

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"My body has not reacted well with working a desk job.  I am only 25, but have been having a lot of pain that has built up over the past 6 months...The cubicle workouts have truly helped, I cant even begin to tell you...so much better! Thanks Scott, love the routines!" Brandon
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