Workout of the Day | Incline Push Ups with Side Plank

I love doing push ups on the incline, like using a step. I feel like I can go deeper into the chest and also sustain my movements more slowly. The incline makes the exercise a little bit more accessible for those who often go onto their knees for a push up. It also targets the chest differently, slightly. Adding the side plank at the top of the movement allowed for deeper engagement of the core.

Tips

  • Keep the elbows pointed towards the back/side of the room at about a 45 degree angle rather than straight out at the shoulder. This protects the elbow and shoulder and also targets the chest better.
  • Leverage your upper body weight toward the front of the motion rather than the back so that your weight is distributed over the work of the exercise.
  • Knit the shoulder blades together.
  • Keep a straight line from the crown of the head to the ankles.
  • Don’t overextend on the plank when you open your arm to the ceiling (like I did in the first execution).

Workout of the Day | Goddess Squat with DB Goalpost Side Bends

This morning’s Core Commitment class went well! It was my first virtual fitness class since I was sick yesterday for the grand opening — I know, right?!

There were a few tech problems during the class, which were frustrating. But after that was fixed, the class was smooth. I can still feel the burn in my abs and thighs and glutes as I type this post!

Standing Focus on the core

Today’s WOD is a Goddess Squat with DB Goalpost Side Bends. This standing core exercise primarily targets the transverse abdominus and the internal and external obliques. You need to engage your pelvic floor as well. The quadriceps and glutes and shoulders get a little pick-me-up with this exercise as they stabilize your body in the correct position.

Do the Exercise
  • Get deep into a wide-legged goddess squat. Be sure that your knees and toes face the same direction. Hold this posture throughout the exercise!
  • Lift arms into a “goalpost” position with elbows bent and palms facing forward. Try to keep elbows raised to shoulder height!
  • Keeping your hips still, bend to one side aiming one bent elbow toward the hip bone. Use the core muscles to stabilize the upper body.
  • For added intensity, reach the top arm overhead as you bend.

Enjoy the burn, my friends!

Workout of the Day | Core with Weighted Medicine Ball

My 12lb medicine ball has been one of my favorite purhchases for the home gym. It is so versatile! Today I used it for a thorough core workout that also targeted glutes, quadiceps, and triceps. Here are four exercises from the session.

Triceps push-up on medicine ball

Be sure to squeeze your elbows in toward your ribcage to full flexion and also back up to extension. Balancing on the ball made this super sweet!

Kneeling Lean-Back with twist

Adding the twist and the weight made this simple move fiery! Keep the chin slightly tucked and engage those abs!

Plank Roll Out

The dynamic movement of this exercise targets the entire abdominal region. Pull slowly all the way to back to kneeling and then roll out again.

Mountain climbers on medicine ball

Drive the knees forward (and also, perhaps, laterally toward the elbow) and keep a straight line from shoulder to ankle. Don’t let your butt creep up.

Which exercise did you like best?

Workout of the Day | Core on the Floor

I hit the floor today for some core exercises and while not all of my work is featured here, it was a luscious 30-minute burn!

Glute Kick-backs with resistance band

I kept my spine neutral as I performed some bent-leg glute kickbacks, engaging my core and flexing my feet.

Straight-Leg Glute lift and fire hydrant raise with resistance band

Using the resistance band on the fire hydrant raise was exceptionally wonderful, targetting my oblique muscles. Moving slowly through the motion brought some extra burn!

Cross-Body bar lift sit-up

The 20lb bodybar added a challenging dynamic as I sat all the way up and pushed the bar across my body.

Bridge with pilates ring thigh squeeze

My entire carriage was electric as I pressed up into bridge and squeezed the pilates ring.

Double Leg drop with reach-through

Squeezing the pilates ring while doing the double leg drop for the lower abdominals was a fantastic sensation, but the reach through the ring was what really drove this exercise home!

Side-lying double leg lift with knees to chest

I used the pilates ring for extra resistance as I squeezed it while lifting my legs in a side lying position and then driving my knees toward my chest.

Double leg drop with pilates ring squeeze

Adding those squeezes in the extended position of the leg drop was dynamic and tough!