Category Archives for "Workouts"

Post Roll WIth It Dice Workout Social e1674969721900

Roll With It Dice Workout

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Want a quick workout? Tired of trying to figure out what exercises to do? No worries... Break out an old board game and grab the dice for a  🎲🎲 ROLL WITH IT DICE WORKOUT 🎲🎲
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ROLL WITH IT DICE WORKOUT 

Roll 2 🎲🎲, add them up and find the movement. Aim for at least 10 rolls.

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Keep the Good Times Rollin'!  Download our FREE PDF Version.  
It includes the Roll With It Workout, Corresponding Tracking Sheet and Travel Version.

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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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Under The Table Post

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
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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
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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
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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
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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.

Download Your Healthy Baked Buffalo Wings Recipe

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Post Water Bottle Resistance Workout Header 1

Water Bottle Resistance Workout

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Stuck at work, traveling or need a quick, versatile workout? Don't have your Resistance Bands handy?  You may have a handy backup sitting right next to you...
 ... BASIC WATER BOTTLE

It's been well researched** that Resistance bands are a great tool for maintaining strength. They’re lightweight, versatile and a 2010 study** shows they work muscles just as well as free weights or weight machines.

? Did you know you can get similar benefits using a couple water bottles? Our Water Bottle Resistance Workout uses the 7 most fundamental exercises of any resistance routine. 

Read through the instructions before beginning and use this opportunity to practice your form.  Over time, you can increase your resistance amounts by grabbing larger water bottles or dumbbells if you have them.

Remember: Better Form = Stronger, Safer lifts

WATER BOTTLE  RESISTANCE WORKOUT 

Complete 3 sets of 12 reps with 60 second rest between exercises.  Aim for 3 - 4 seconds per rep and make sure the cap's on. ?