Yoga Workout #1

• The Warrior Pose – with your feet about 1 leg length apart, lower down into a 90 degree squat, rotate your front foot so its facing forward and arms out as wide as you can get them. Take 10 deep breaths and then repeat using the other leg.

• Downward Dog – Start on your hands and knees and slowly push yourself up onto your feet, extending out your arms to hold you up. Keeping feet flat on the floor, hold pose for 3 min.

• Revolved Chair – Standing in a semi squat (as sitting in a chair), lower your torso down and twist to one side. Keeping hand in a “prayer” position take 10 deep breath and then switch to the other side.

• Plow Pose – Bend your body from the hips and slowly toss your legs over your head. Keeping your back as straight as you can and letting your toes touch the floor behind your head. Hold anywhere from 1 to 5 minutes.

• Lord of the Dance Pose – Gain balance and find a focal point. balancing on one foot, slowly grab one foot and extend it as high as your able to (flexibility with different people will vary). Hold for around 30 seconds and then switch to other foot.

Related articles

• Two for Tuesday : A back-to-back workout for runners (getgoing-getrunning.com)
• Leg day madness (gdpfitness.wordpress.com)
• Stretch to the Next Level: Advanced Yoga Poses (yoga.answers.com)
• 12 Best Yoga Poses Ever (sweetjen101.wordpress.com)
• Yoga (fitwithfronzie.wordpress.com)
• My 60 Minutes of OHM. (thefitnessmom.wordpress.com)
• Yoga Poses for Warming Up (yoga.answers.com)

Booty Workout #1

Step Lunge – 3 sets. 15 on each side per set. 1 set=30 total for both legs. You can either alternate or do one side at a time.

Low Squat w/ Medicine Ball – squeeze MB ( medicine ball) between knees and squat, raising your arms may help with balance. 4 sets 15 reps.

Split squat with Arnold press combo- you can do this on a squat machine, or without (like it shows in the pic) do a regular lunge, and press arms up in a “Arnold press” when in squat position. alternate legs, helps to walk with the motion! =)  3 sets, 15 on each side. 30 reps total for each side.

Deadlift with press- basically like before, bend down, keeping arms straight and press towards the sky. 3 set, 15 reps

Scissor leg raise – focus on keeping core tight. Do as many as you can for 30 seconds, rest 10 seconds. do 3 sets. ! want to make it harder? put an elastic band around your ankles.

alternating superman  – do as many as your can for 30 seconds, rest 10 seconds. Do 3 sets.

single leg glute bridge – keeping core tight, one leg extended…. lift butt and hips up and squeeze butt muscles every rep. 3 sets. 15 reps

glute bridge (hip raises)  – same as above without extended leg. 3 sets, 15 reps

Low lateral band walk-as many as you can for 30 seconds, rest 10 seconds. Do 8 sets.

Related articles

• Get Sweaty: Booty Short Squat Workout (dirtbagdarling.com)
• Boost Your Backside: Easy Glute Lifts for Beginners (exercise.answers.com)
• Hams and Glutes (jamiehembree.com)
• 10’s Med Ball Workout (pumpsandiron.com)
• Thursday Thoughts: Just squat it (apieceofcait.wordpress.com)
• “She Squats, bro” (absgym.wordpress.com)
• Leg Day – Calf Run Down (rd-tech.net)
• All You Did Was Squat? (bloodandiron315.com)
• Day 4: OMG (oh my glutes!) (badunkafit.wordpress.com)

HELP! I’m not used to working out and my feet hurt.

This was a question from a reader of mine. So your all excited, your making healthier choices about life and you decide to start working out regularly. Until…. OUCH! my feet are killing me.. I’m sure you’ll probably experience this if your new to the fitness and workout world. Well here are some quick ways to help ease the pain and help prevent it too.

• Massages always help. At night massage the balls of your feel or where ever its hurting for that matter. It will help them from cramping up at night too. Soak your feet in Epson salts.
• Wear some decent shoes people! I know its hard to pay $50 bucks for a pair of Nikes or Asics, but do it. It will be one of your best investments, they will last longer, they have better arches and your feet will love you a whole lot better than if you were to wear some cheep shoes from Wal-Mart. Find a good pair that are good for your feet too, don’t just go off of brand names. If you need a higher arch, or wider toes.. Take the time to find the right pair.
• If your shoes don’t have a good arch, there are inserts you can out inside your shoes to help with that as well.
• Don’t get too excited all at once… HAha, its ok to be excited, but don’t over-do it the first week. Wean yourself into fitness otherwise you might get A. burned out too fast, or, B. hurt your feet ..and your body for that matter and you’ll be too sore to go back for like a week.
• Elevate your feet when you sleep.

Hope this helps! Keep at it guys. You all are awesome! 🙂