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Fitolution – Day 16-20

When you decide to lose weight, what’s typical for you?
 
Turn to cardio or aerobic training like running on a treadmill or sweating buckets in an indoor cycling class? 
 
While cardiovascular exercise can be effective for burning the calories required for weight loss, it’s not always the best option for those who don’t enjoy it.
 

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Fitolution – Day #3, Lunge & Laugh

Hello friend,

Yesterday was rest day.  Were you able to stick to it?

Here we go with the 3rd day of The Fitolution . . .
 

Dumbbell Lunge

Muscle Groups:  Quads, Calves, Glutes, Hamstrings


EXERCISE:  

Instructions

  • Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  • Hold the dumbbells down at your sides. You are now in the starting position.
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Fitolution Day #19 – Front Lunge/Medicine Ball Pass Under

Fitolution Day #19. Can you believe it?  Feels good don’t it?  You can admit it.  I won’t tell anyone.  [fingers crossed behind back]

EXERCISE:

Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Medicine balls, a staple item in most gyms, are an easy-to-use, low-cost fitness tool that serves many purposes. From the development of power, coordination, mobility and core strength to rehabilitation benefits and “big bang for your buck” calorie burn, it’s no surprise that medicine balls are used in a wide range of workouts.

Front Lunge MB Pass Under

Targeted Body Parts: Glutes, Hip, Core

Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the medicine ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side. That’s one rep.

20 reps for 3 sets.

Modification:  Less reps and lighter medicine ball or dumbbell.

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Fitolution Day #15 – Lunge, Leap, Lunge

Fitolution Day #15 – Does it include more jumping? Well of course.  Along with added bonus of thinking ahead to cooler weather and tasty food options.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:
Lunge Jumps + Standing Lunge Hold

Hard? Yes! Effective? Yes! This lower body combo will have your glutes firing and your lower body feeling the burn!

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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.

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