Fitolution – Willy Wonka, Lunges and Arm Drivers

Are you still hanging with us during this Fitolution?  Then you’re enjoying some good positive things i.e. more energy, better moods, better sleep, weight loss . .  If not, start now.

EXERCISE:  

Glute Activation Lunges

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1
Starting Position: Stand with your feet together and your arms raised in front to shoulder height, with your elbows fully extended. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine.

Step 2
From the same starting position, step out sideways with the right foot (both feet remain pointed forward) to the 3 o’clock position. Once the foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight over that same foot. Continue shifting your weight until your tibia (shinbone) is vertical to the floor and your knee is aligned directly over the second toe of that foot. Your left leg should be near, or at full extension while keeping the right foot flat. The heels of both feet should stay flat on the floor.

Step 3
While lunging, simultaneously move your arms and lean your torso in the opposite direction to the lunge movement, increasing the load on your glute muscle group. Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.

Step 4
From the same starting position, step with one foot in front and across the body (both feet remain pointed forward). Once the foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight over that same foot. Continue shifting your weight until your tibia (shinbone) is vertical to the floor and your knee is aligned directly over the second toe of that foot. Your opposite leg should be flexed with the heel off the ground.

Step 5
While lunging, simultaneously rotate your torso and arms in the opposite direction to the lunge movement, increasing the load on your gluteal muscle group. Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.

This series of multi-directional (multi-planar) lunges are intended to activate your glutes, which protect your knee during walking, running and jumping-type activities. As many of us have weak glutes, this exercise can be performed as part of your pre-exercise warm-up. Given the moderate degree of complexity of the three movements, ACE recommends learning this exercise first without your arms and only progress to the arm drivers as you feel comfortable. It is suggested you first learn how to perform single leg-stands on the ground and forward lunges before performing these glute activation lunges.
 
 
Reps/Sets – 
 
12 per leg; 10 per leg; 8 per leg
 
 
Challenge 
 
Add dumbbells 8, 10, and 12 lbs.  Instead of rotating to the side, begin with the “woodchop” motion then diagonally move the dumbbell down with legs going into a “curtsy-like” lunge.  Right to left or left to right.  Need further instructions?  Email me here ====>.
 
 
NUTRITION: 

Heart Health is one cup of Blueberries away.

A 2017 study conducted in the Journal of Food and Function found that blueberries have substantial potential as antioxidant, neuroprotective and anti-hyperglycaemic agents. The deep blue color of blueberries is an indicator of their anthocyanins. This plant nutrient has been shown to improve cardiovascular health, contributing to less arterial stiffness overtime. This reduced stiffness of the artery walls assists with reduced blood pressure. One to two servings of berries per day (including strawberries, raspberries, and blackberries) will help towards reducing these risks.

What other benefit will you get with a serving of blueberries?

A 1 cup serving of blueberries provides:

  • Calories: 80
  • Fat: <1 gram (and all from unsaturated healthy fats)
  • Carbohydrates: 21 grams
  • Fiber: 3.5 grams
  • Natural sugar: 15 grams
  • Protein: 1 gram
  • Potassium: 114mg
  • Source of vitamin C, vitamin K, and manganese

So throw a cup into your protein shake in the morning.  It’s that easy.  And I promise you won’t turn blue and fill up with blueberry juice like Violet at Willy Wonka’s Chocolate Factory.

More great information, tips, recipes, ideas to come.  Got ideas?  Share them.  I’m always just one click away.     

Your Friend & Coach Jessica
Email:         jessica@fit50andfab.com or jessicabeardsell.isagenix.com
Website:     www.fit50andfab.com
References:
ACE Certified
Spartan.com