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5 Chest and Back Moves!

May 4, 2018

Often women forget to workout their chest and back, these exercises have helped me incorporate chest and back engagement in any workout.

 

Push Up -

 

Get on all fours on the floor, put hands a little wider than your shoulder width apart. Keep your back straight and your core tight. Bend your elbows until they are at a 90-degree angle, do not let your legs drop and keep abs tightened After you complete the motion straighten elbows until you are back at the starting position. This is one rep. Repeat until you are done with your sets.

 

Tip: Make sure you do not lock your elbows and keep them slightly bent after each rep

 Push Up

Pike Push Up -

 

Start in pushup position on the floor. Walk hands toward feet until your butt is straight in the air and your body is completed inverted. Make sure your toes are on the floor and keep your arms straight. Bend your elbows until they are at a 90-degree angle, do not let your legs drop and keep abs tightened. After you complete the motion straighten elbows until you are back at the starting position. This is one rep. Repeat until you are done with your sets.

 

Tip: Make sure you do not lock your elbows and keep them slightly bent after each rep

 Pike Push Up

 

Superman -

 

Lay on a mat or the floor face down. Inhale and lift your arms, chest and legs off the floor. Exhale and pause momentarily after you are of the floor. Slowly go back down to the starting position. This is one rep. Repeat until you are done with the set.

 

Tip: When you lift your body up, squeeze lower back muscles.

 Superman

 

Inch Worm –

 

Start standing with your feet together, abs engaged and hands by your side. Bend over putting hands on the floor. Keep your legs together as you crawl forward, into plank position. Keep your back straight, abs tight and body parallel to the floor. Hold momentarily and reverse your inch worm by crawling back up to starting position. This is one rep. repeat motion again until your set is done.

 

Tip: Keeps abs tight the entire time

 Inch Worm

Against the Wall –

 

Start standing near a wall. Squat down putting hands on the ground and put one foot against the wall. As you climb the wall with each leg, move your hands closer to the wall, keeping your body stable. Once both legs are fully extended against the wall, start climbing down the wall, keeping your abs engaged. Once you climb down stand backup in starting position. This is one rep. repeat the motion again until sets or time is done.

 

Tip: Keep abs tight the entire time. Adjust hands to keep your body stable

 

Against the Wall

 Watch the Full Video Here!

 

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