Under The Table Mini-Workout

UNDER THE TABLE
MINI-WORKOUT

? ? Did you know studies have shown that fidgeting throughout the day can burn ten times more calories than just sitting still; one study recorded the number at 350 calories per day, That's enough to lose 30 to 40 pounds in one year.

Use this 4-Exercise Under The Table Mini-Workout to burn a few extra calories at your next work/family meeting/dinner. They're easy to do and if you're sly enough ? ? you may be able to do it without anyone even noticing.

Seated Toe Raises

1. Sit in the middle of a chair with feet pointed straight ahead, 4-6 inches apart.

2. Place a pillow between knees, apply gentle pressure through toes and roll hips forward to place an arch in your low back. Hold throughout the exercise.

3. Lift your heels off the floor using front hip muscles to generate the movement and then lower them back to the floor.

Seated Lean Back

1. Sit up tall in good posture.

2. Keep feet flat on floor.

3. Roll shoulder bladed back.

4. Gently lean back until shoulders are hanging behind the center of the rib cage.

5. Keep head up tall.

Seated Lateral Tilt

1. Cross hands over chest to support sternum and ensure you stay straight.

2. Lean upper body to one side, bring back to the middle and then lean the other direction.

3. Keep core solid to ensure you tip and not bend.

Seated Outpressing Knees

1. Sit on a flat bench with your back straight and your feet on the floor. Sit like you are sitting in a straight back chair.

2. Put a resistance band around both legs at the knees. NOTE: MAKE SURE KNEES ARE INLINE WITH HIP SOCKETS

3. In one motion, push your knees away from each other, hold and maintain pressure and then push back to touching each other.

4. Relax and repeat.

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

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How To Save Money Making This Coffee Shop Fave At Home

Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, we have a recipe for you today that we can’t WAIT for you to try.

It’s packed with super-foods but tastes like a treat (really!). This recipe will help you stop dropping so much $$$ on Starbucks’ version, which isn’t as tasty or nearly as nutritious.

It’s perfect as a mid-afternoon pick-me-up and you also can drink it before your workout if you need a little oomph to get moving.

Here’s why: you’ll get a definite energy boost from the matcha, which some studies show also can increase mental focus AND the rate your body burns fat. Turmeric is known for its anti-inflammatory properties, and cinnamon has been proven to help balance blood sugar. Win-win-win!

Not only that, but this tastes amazing. Note: Starbucks version uses vanilla syrup, but we’ve switched that out for protein powder. If you have some vanilla stevia drops, those might work as well, or you can add a drop or two of pure vanilla extract!

Matcha Iced Protein Latte

1 tsp. Organic Matcha Powder

¼ tsp Turmeric

¼ tsp Cinnamon

1 cup Coconut Milk (I used the milk from a carton, not a can)

1 tbsp. Vanilla Protein Powder (or to taste)

Optional: Stevia or Honey, to taste

Ice cubes

Mix the matcha, turmeric and cinnamon together in a bowl until fully blended, and then slowly add the coconut milk, whisking as you go along to avoid clumps.

Pour the mixture into a blender and add protein powder. Blend until frothy! Taste, and add Stevia or honey if you want more sweetness. Pour over ice cubes and enjoy.

Be sure to let us know what you think if you give this a try!

Some of the BEST training advice we’ve ever heard

Some of the BEST training advice we’ve ever heard….

We have a little extra “exercise” for you the next time you get your sweat on.

Ever heard the saying, “Train how you want to look”?

So simple but some of the best exercise coaching advice. Why, because it makes such a HUGE difference.

We’ll get into exactly HOW you “train how you want to look” in a second, but first let’s talk about what good posture is and why it matters so much.

Most of us don’t normally give much thought to our posture. It’s automatic – we rely on our muscles to take care of it for us. There are a lot of muscles that are involved in maintaining proper posture and paying attention to them 24/7 would be overwhelming!

So, what is “good” posture, anyway?

Think of your body like a mountain, with its base at your feet. The mountain rises up tall through the front of your body – your shins, quadriceps, core, chest and shoulders – and then goes down your back, hips, hamstrings and calves.

All of those muscles work together to hold your body in place, keep your balance, etc.

They can even affect your breathing! For example, if your shoulders are rounded forward and your chest muscles are tight, it can be hard to expand your lungs for a deep breath.

That’s why it is super important to think about your posture when you exercise. After all, you are working to make your body STRONGER, and you want to make it stronger in an upright, aligned posture… right?

Now, it’s time for that extra “exercise” mentioned above.

The next time you pick up a set of weights, crank out a set of core exercises, go for a walk, jog or do any kind of workout, take a good look at your posture. If you can’t do a quick posture check in a mirror, take a moment to at least think about it.

Are you standing tall with your core engaged? Are you grooving good body patterns: shoulders back, chest up, and legs strong?

Or are you reinforcing patterns that you don’t love so much, with your shoulders rounded or your joints locked?

When you start training your body the way you want it to look, you’ll reinforce your mind-muscle connection and you’ll reap the benefits.

Your posture will start to improve 24/7 (even outside the gym), your core will get stronger, fast – and there’s a good chance you’ll notice a boost in your confidence, too.

Who doesn’t want that!?

Oh My Aching Back Relief Workout

"Oh My Aching Back!!" has been said by almost everyone at some point.

It could be from working out, lifting too much, prolonged sitting, sleeping in an uncomfortable position or wearing a poorly fitting backpack.

Whatever your reason, this mild stretch routine will help loosen your back and get you back in action...no pun intended. Complete this routine 1-2 times a day until your back starts to loosen and beyond.

(Scroll down for Step-By-Step Instructions)

Click Here to Download a FREE PDF Version

Knee-To-Chest - (1 min.) - 30 Seconds EACH LEG
Gluteal Stretch - (1 min.) - 30 Seconds EACH LEG
Dead Bug - (10 reps)
Windshield Wipers - (10 reps)
Cats & Cows - (10 reps)
Bird Dogs - (10 reps)
Hip Raises - (10 reps)
Clamshells - (1 min.) - 30 Seconds EACH LEG
Piriformis Stretch - (1 min.)
Butterfly Stretch- (1 min.)
Hamstring Stretch - (1 min.)
Extended Child's Pose - (5 Breaths)
Semi-Supine Laying Down - (1 min.)
Corpse Pose - (2 min.)

(Scroll down for Step-By-Step Instructions)

Click Here to Download a FREE PDF Version

Click Here to Download a FREE PDF Version

KNEE-TO-CHEST - Perform 30 Second EACH LEG

Primary muscle group(s): Lower Back

Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.

Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.

Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.

Hold the stretch and then release the leg to starting position.

Repeat with the left leg.

GLUTEAL STRETCH - Perform 30 Second EACH LEG

Primary muscle group(s):Glutes & Hip Flexors
Secondary:Shoulders

Lie on your back on a mat or soft surface.

Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.

Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.

Remain on the ground and gently pull your left shin towards yourself.

Return to the starting position and repeat on the other side.

DEAD BUG - Perform 10 Reps

Primary muscle group(s):Abs

Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor.

Exhale and bring hips off the floor.

Begin by extending one leg forward. The foot should be hovering just above the ground.

Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.

WINDSHIELD WIPERS - Perform 10 Reps (See Modification Levels Below)

Primary muscle group(s): Abs, Obliques

Lie on an exercise mat, keeping your back flat with no arching of the spine.

Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

Pause briefly, then rotate to the other side without pausing in the start position.

When you have rotated to both sides, that is one repetition.

Repeat for the desired number of repetitions.

**This exercise has 3 levels of difficulty:
Beginner – with the knees and hip bent as described above.
Intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position.
Advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.

Click Here to Download a FREE PDF Version

CATS & COWS - Perform 10 Reps

Primary muscle group(s): Lower Back
Secondary: Upper Back & Lower Traps

Kneel on a mat with your hands and knees shoulder-width apart.

Pull your abs in, hunch your back up and flex your spine.

Hold the stretch and then release to the starting position.

BIRD DOGS - Perform 10 Reps

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.

Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

HIP RAISES - Perform 10 Reps

Primary muscle group(s): Glutes & Hip Flexors, Hamstrings
Secondary: Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

Place your hands out to your sides palms flat for stability.

Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

Return to the start position by lowering your hips back to the floor.

Pause then repeat.

CLAMSHELLS - Perform 30 Seconds - EACH SIDE

Secondary: Glutes & Hip Flexors

On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.

Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.

Pause at the top of the movement and slowly lower your left knee down to the starting position.

Click Here to Download a FREE PDF Version

PIRIFORMIS STRETCH - Perform 60 Seconds

Primary muscle group(s): Glutes & Hip Flexors
Secondary: Hamstrings

Lie on your back on a padded surface. Begin with your legs straight in front of you. Bend the left leg up and place the left foot on the ground near your butt. Bend the right leg up and rest the right ankle across the left knee.

Reach your hands around your left shin or left thigh and pull it towards your chest. Your right hand will go through the hole in between your legs.

Pull and hold the left leg, feeling the stretch in the right hip flexor. Slowly, place the left leg back on the floor and switch sides.

BUTTERFLY STRETCH - Perform 60 Seconds

Primary muscle group(s): Glutes & Hip Flexors
Secondary: Lower Back

While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.

Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.

Click Here to Download a FREE PDF Version

HAMSTRING STRETCH - Perform 60 Seconds

Primary muscle group(s): Hamstrings
Secondary: Glutes & Hip Flexors

Sit on a mat and extend your right leg out to the side.

Bend your left leg and place the foot against your inner right thigh.

Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring.

Hold the stretch and then repeat on the left leg.

EXTENDED CHILD'S POSE - Perform 5 Breaths

Primary muscle group(s): Glutes & Hip Flexors, Knees, Spine
Secondary: Lower Back, Middle Back / Lats, Upper Back & Lower Traps

Sit on your heels. Bring your feet together and knees hip-width apart.

Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.

Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.

Hold the pose and take slow, deep breaths.
Rise with an inhale.

**Avoid this pose if you have a knee injury.

Click Here to Download a FREE PDF Version

SEMI-SUPINE LAYING DOWN - Perform 60 Seconds

Primary muscle group(s): Lower Back
Secondary: Abs, Glutes & Hip Flexors

Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your back positioning your head on the towel or pillow.

Bend your knees and move your feet towards your butt. Make sure your feet are shoulder distance apart with toes facing slightly outward.

Place your hands on your stomach. You should be able to feel your lower back touching the ground. Hold and maintain this position while taking deep breaths for the prescribed amount of time.

CORPSE POSE - Perform 2 Minutes

Primary muscle group(s): Lower Back
Secondary: Abs, Glutes & Hip Flexors

Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your back positioning your head on the towel or pillow.

Allow your legs to fully extend. Make sure your feet are shoulder distance apart with toes facing slightly outward.

Place your arms on the ground away from your body. You should be able to feel your lower back touching the ground. Close your eyes. Hold and maintain this position while taking deep breaths for the prescribed amount of time.

Click Here to Download a FREE PDF Version

Workout Programmed By: Go Good Guru - Images Provided By: WorkoutLabs.com

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gogoodguru.com post 8 exercises to improve your golf game header

8 Simple Exercises To Improve Your Golf Game

The MOST IMPORTANT part of a golfers' swing is a strong core. The most powerful and technically sound swings need strong, pliable muscles in the stomach, hips, butt & lower back. Complete these exercises 3-5 times a week. Your swing, game and body will thank you.

Warm up with 5-10 minutes of light cardio to warm up. Jog in place, do some jumping jacks or jump rope if space is limited.

(Scroll down for Step-By-Step Instructions)

60 seconds - Standing Arm Circles - Perform 30 seconds on EACH SIDE
60 seconds - Lateral Lunges - Perform 30 seconds on EACH SIDE
60 seconds - Air Squats
60 seconds - Lunge Twists - Perform 30 seconds on EACH SIDE
60 seconds - Inchworms
60 seconds - Side Plank OR
60 seconds -Modified Side Plank - (See instructions for MODIFICATIONS)
60 seconds - Bird Dogs - Perform 30 seconds on EACH SIDE
60 seconds - Alternate Heel Touches - Perform 30 seconds on EACH SIDE

(Scroll down for Step-By-Step Instructions)

Click Here to Download a FREE PDF Version

Post-8-Exercises-To-Improve-Your-Golf-Game

Click Here to Download a FREE PDF Version

STANDING ARM CIRCLES - Perform 30 SECONDS FORWARD AND BACK

Primary muscle group(s):Shoulders
Secondary:Upper Back & Lower Traps

Standing with a flat back and tight core, raise your arms to the sides.

While focusing on the shoulders, slowly rotate your arms forward in a circular motion. Start with small circles. Gradually increase the size of the circles.

After 30 seconds, reverse directions.

LATERAL LUNGES - Perform 30 SECONDS on EACH SIDE

Primary muscle group(s): Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary: Abs, Calves

Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

AIR SQUATS

Primary muscle group(s): Hamstrings, Quadriceps
Secondary: Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

LUNGE TWISTS - Perform 30 SECONDS on EACH SIDE

Primary muscle group(s): Glutes & Hip Flexors, Obliques, Quadriceps
Secondary: Abs, Calves, Hamstrings

Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.

Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.

Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

** This exercise can be performed with a dumbbell or a plate weight.

Click Here to Download a FREE PDF Version

INCHWORMS

Primary muscle group(s): Abs, Glutes & Hip Flexors, Lower Back
Secondary: Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight. Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

Take small steps and walk your feet to your hands.

Continue for 60 seconds and then straighten up to the starting position.

SIDE PLANK (Modification - SEE MODIFIED SIDE PLANK BELOW)

Primary muscle group(s): Obliques
Secondary: Abs

Lie on your side on an exercise mat.

Fully extend your legs with one resting on top of the other.

Fully extend the top arm down the side of your body.

Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

Contract your abdominal muscles and relax your shoulders.

Continue breathing throughout the whole exercise.

Hold this position for 30 seconds.

Relax and change sides.

Repeat.

* MODIFIED SIDE PLANK

Primary muscle group(s): Abs, Obliques

Kneel on a yoga/exercise mat or towel with your feet out behind you.

Slowly lower yourself down to one side and ground your elbow and forearm so that it runs perpendicular to your body.

Embrace your core and hold this modified side plank for the 30 seconds.

Perform the same movement on the other side!

BIRD DOGS - Perform 30 SECONDS on EACH SIDE

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor.

Keep your head and shoulders aligned at all times.

Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

ALTERNATE HEEL TOUCHES - Perform 30 SECONDS on EACH SIDE

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Primary muscle group(s): Obliques
Secondary: Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.

Fully extend your arms down the side of your body, palms facing in. This is the start position.

Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.

Return to the starting position smooth motion, inhaling as you do so.

Repeat the movement, this time to your left side.

Click Here to Download a FREE PDF Version

Workout Programmed By: Go Good Guru - Images Provided By: WorkoutLabs.com

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Tip Tuesday: Aim For Better Than

TIP TUESDAY: Aim for BETTER THAN

Common client question: "How do I know what I should eat when it all seems bad?
Answer: When you're about to eat, ask yourself, What's available and what would be better than? Del Taco or Subway? Bagel or Candy Bar? Chips or Pretzels? Hard Boiled Egg or Protein Bar? Once you've narrowed it down to the best option. That's what you should eat. "

By the way...the REAL TRICK...regardless of what you picked, you took the time to ask the question.

You've starting creating Nutrition Awareness....TADA!!!

SCROLL DOWN to get the FREE INFOGRAPHIC that answers the questions we asked.

We've been hearing it our entire lives. We all know eating well is good for you.

In an ideal world...You sit at the dining table and calmly, slowly, peacefully enjoy your food.

However, more often than not the reality is...You lose track of time while finishing up one last work email, forget to eat, and then rush out the door to pick your son up from school so you can take him to rugby and then drive your daughter home after swim practice.

Somewhere in between: A half-eaten KIND bar, a Granny Smith apple, and some cashews.

The truth is, life isn’t ideal for anyone. But you still have to eat. And you’re allowed to prioritize healthy eating even if you’re extremely busy.

Dr. Rachel K. Johnson, Ph.D., M.P.H., R.D., chair of the American Heart Association’s nutrition committee states, "We know from research that being exposed to healthy food means you will develop a preference for that food over time. For example, once you become accustomed to eating lower-sodium foods, you will find that foods you used to eat taste very salty,” Johnson said. “By adopting a healthier diet you will not only add years to your life but you’ll improve the quality of the years you have.”

Use the chart below to help you make healthier decisions when it comes to your nutrition.

Remember, the trick to starting and maintaining a healthy diet is to make your goal to EAT BETTER NOT PERFECT.

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition. Work to be better NOT perfect. #betterthan

Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our FREE "Nutrition Made Simple Guide"

You'll learn...

How to make sense of the latest research.
Ways to eat better without resorting to fads.
How to understand controversial topics like grains, detoxes, GMOs.
Strategies to eat the right amount of calories at the right times.
How to prepare healthy meals when you need them.
And much more…

Monday Challenge: Send A Handwritten Card

MONDAY CHALLENGE:
Send A Handwritten Card

When was the last time you got an actual handwritten note in the mail? Or even a simple postcard?

How did it make you feel? Pretty special, I’m guessing.

Let’s share the love with this week’s wellness challenge!

This week, let’s set aside some time to send a handwritten card, note, or letter to brighten someone else’s day.

That’s right- JUST ONE, SINGLE CARD! Not too hard, right?!

You could reconnect with an old friend or coworker, thank a business associate, bring joy to a family member, or just say hello to a neighbor.

You don’t have to spend a lot of time on this project – just a few sentences can mean so much.

There’s something about seeing someone’s handwriting in a note that gives it more meaning than an email message or text could ever have – it’s more thoughtful and personal.

Nowadays, most of us only get bills and junk in our mailboxes.

Let’s make checking the mail fun again!

Are you in for the challenge this week!? Post below and let us know! Also- if you want to snap a pic of the front of your card before you send it, We’d love to see it

Monday Challenge: Release Your Inner Tarzan

MONDAY CHALLENGE:
Release your inner TARZAN
to Conquer Tough Goals

How did you do with last week's Kitchen Clean-Out Challenge?

This week we'll go over an easy way to reach a goal that may seem out of reach.

Ever heard of the Tarzan Method? It’s pretty cool – and we’re going to use it in our challenge this week!

Here’s how it works... When Tarzan swings through the jungle--from tree to tree--vine to vine, he has no predetermined route.

He just grabs the next available vine. Is it the straightest or most efficient route? No, but...

HE'S ALWAYS MOVING WITH FORWARD MOMENTUM...
and he ALWAYS GETS WHERE HE'S GOING.

Does this fit EVERY goal? Nope… but sometimes it’s just not realistic to have every single detail planned out.

Now this is a different kind of challenge.

Apply this method to ONE PARTICULAR aspect of your life where you’re struggling…. whether it be work, a personal issue, or making the right meal choices…

When the next opportunity is in front of you… TAKE IT and make that one decision to move you closer towards that goal.

Don’t think of everything you need to do in the future to achieve the larger goal- just take it one vine at a time.

Do you accept this challenge? Leave a comment below and let me know!

One-Song Full Body Workout

We've all got that song...You know the one. Every-time it comes on you say, "Hey...That's My Jam!!! Why not shake things up a bit and make that your "Workout Jam".

Warm up with 5-10 minutes of light cardio to warm up. Jog in place, do some jumping jacks or jump rope if space is limited.

Choose songs that are between 3:30 - 4:00 minutes.
(Scroll down for Step-By-Step Instructions)

10 x Jumping Jacks
10 x Curtsy Lunges - Perform 10 on EACH LEG
10 x Mountain Climbers - Perform 10 on EACH SIDE
10 x Push-ups - (See instructions for MODIFICATIONS)
10 Second Rest - (if needed)
10 x Squat Jacks - (See instructions for MODIFICATIONS)
10 x Bent-Over Rows - Perform 10 on EACH SIDE
10 x Burpees
10 Second Rest - (if needed)
10 x High Knees - Perform 10 on EACH LEG
10 x Walking Lunges w/ Twist - Perform 5 on EACH SIDE
10 x Glute Bridges - Hold 3 Seconds at the top

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JUMPING JACKS

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

Continue without pause for the desired amount of time or repetitions.

CURTSY LUNGES - Perform 10 on EACH LEG

Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

MOUNTAIN CLIMBERS

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.

Your body should be in a straight line, with your weight supported on your hands and toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.

Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.

Continue alternating in this manner for the desire amount of time.

PUSH-UPS (Modification - Knee Push-ups)

Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

Repeat.

* KNEE PUSH-UPS

Come to the ground on your knees. Tighten your core and maintain a flat back.

Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Without locking your elbows, push yourself back to the starting position by straightening your arms.

SQUAT JACKS (Modification - Bodyweight Squats)

Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.

Keeping your back straight, lower your body towards the ground by bending your knees.

Bring your left leg in one step so that it lands next to your right leg.

Take one step with your right leg away from your left leg so that you are now back to the starting position.

Repeat the complete movement in reverse to complete one rep.

* BODY WEIGHT SQUATS

Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.

Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.

Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.

Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

BENT OVER ROWS - Perform 10 on EACH SIDE

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.

Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.

Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

BURPEES

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Jump your feet forward to just behind your hands.

Use an explosive motion to push through your heels and return to the start postion.

Repeat.

HIGH KNEES - Perform 10 on EACH SIDE

Begin jogging in place, lifting the knees as high as you can.

Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

Bring the knees towards your hands instead of reaching the hands to the knees!

WALKING LUNGES W/TWIST - Perform 5 on EACH SIDE

Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.

Step forward with either leg in a long stride. Keep your other foot in place behind you.

Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.

Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)

Hold for a count of one.

Rotate the torso towards the leg that stepped out while keeping arms extended.

Push down through your front heel and extend both knees to return to the start position.

Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.

Repeat.

GLUTE BRIDGES - Hold 3 seconds at TOP

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

Place your hands out to your sides palms flat for stability.

Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

Return to the start position by lowering your hips back to the floor.

Pause then repeat.

Workout Programmed By: Go Good Guru - Images Provided By: WorkoutLabs.com

gogoodguru.com monday challenge kitchen clean out frog in fridge

Monday Challenge: Kitchen Clean Out – Tip

MONDAY CHALLENGE TIP
Kitchen Clean-Out

This week's challenge Kitchen Clean-Out was to raid your ENTIRE KITCHEN – getting rid of anything you no longer need, use, or isn’t serving our health & fitness goals. We know...easier said than done. Just as with everything else in life-- if you take one step at a time...before you know it, you'll be there. #MondayChallenge #CleanUp