Squeeze glutes and engage core... Remember a tight body is a light body!
Shoulders should remain just slightly behind elbows
Head in neutral alignment with gaze downward (refrain from looking upward as that can cause neck strain)
Keys to Success: Walking Lunges
Push through the heel of your front foot as you walk
Keep knee positioned behind the toe of your front foot
Keep core engaged and upper body straight upright
Squeeze through your glutes, hamstrings, and quads during each movement
Keys to Success: Glute Bridge
Squeeze glutes at the top of the movement
Place dumbbell or weighted plate on lap to increase difficulty
Keep core tight and engaged
Knees should remain directly over ankles
If you feel the movement excessively in the quads or knees, move your feet further from your body
If you feel the movement excessively in the hamstrings and not the glutes, move the feet closer to your body
Keys to Success: Squat Jacks
Keep chest up as you squat (don't excessively bend forward)
Knees should remain behind toes in squat position
Squeeze glutes and engage hamstrings and quads
Don't let your knees cave inward on the squat; imagine pushing outward to help you prevent caving
Always land softly!
Keys to Success: Air Squats
Keep chest up as you squat (don't excessively bend forward)
Knees should remain behind toes in squat position
Squeeze glutes and engage hamstrings and quads
Don't let your knees cave inward on the squat; imagine pushing outward to help you prevent caving
Move as quickly as you can while maintaining proper form!
Keys to Success: Resistance Band Rows
Keep upper body straight and upright
Engage core to help you stabilize
Pull resistance band in toward bottom of chest line
Squeeze your upper back as you pull through the movement
Keys to Success: Burpee Mountain Climbers
Squeeze core as you drive each knee toward your chest
Keep your shoulders directly over wrists
Push yourself! You got this!
Bonus Challenge: Enjoy Exercise
Over the next 7 days, you will commit to exercising at least 20 minutes each day. Write down 5 exercises that you enjoy doing… Hint: you will be using them during tomorrow’s workout!