I really haven’t posted a blog with workout routine yet. I am shocked that I actually never took the time out to type it out. I honestly feel like I could be here all day typing everything out, so I will post a few of my favorite work outs. The “easy” ones. Normally I tend to alternate upper body and lower body works outs every other day. My upper body work outs just tend to deal with dumbbells and doing curls. Lower body work outs tend to deal with squats and the “mule kicks”.
I always start every work out with pushups and end the work out with a few set of crunches.
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Stretching and “warming up”
Before you engage in any kind of work outs, it’s always good to stretch. Stretching can improve your flexibility and after awhile flexibility will help prevent any injuries from working out. Below is warm up tips and stretching tips..
Stretching:
Neck: Sit or stand with your arms hanging freely on your sides. Turn head side to side, hold for 3 to five seconds for each side. Repeat 3 times.
Shoulder and back of upper arm: Stand or sit and place right hand on left shoulder. With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds. Repeat on each side 3 times.
Stretches triceps, top of shoulders, waist: Keep knees slightly flexed. Stand or sit with arms overhead. Hold elbow with hand of opposite arm. Pull elbow behind head gently as you slowly lean to side until mild stretch is felt. Hold 10 to 15 sec. Repeat on other side
Warm ups:
My favorite warm ups are :
Jumping jacks
Push ups
Crab walk: works your whole back side with emphasis on your triceps
Start by sitting on the floor with your knees bent in front of you. Place both hands, palms down, on the floor at your side and lift your butt off the ground. Now start “crab walking” forwards or backwards.
I like to warm up by crab walking around the living room. It feels and seems utterly ridiculous but it really feels good to do these before I jump into the work outs below.
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Two of my favorite easy work outs are:
Mule kicks: works your hamstrings, glutes, and lower back.
Get down on your hands and knees with your hands shoulder-width apart, back strait and knees bent at 90 degree angle. Slowly kick your right leg straight back and up as high as possible. Keep your hips fixed squarely in place. Hold this peak position for about five seconds, then bring your leg back down to the starting position. Then do the same with your left leg.
Do 3 normal sets and then on the fourth set hold your leg out on the last kick for as long as you can hold it. I admit, it hurts like freaking hell. It’s damn well worth it.
Squats: works your quads, hamstrings, glutes, lower back and hip flexors.
Stand with your feet shoulder-width apart. With your head up and eyes forward, bend your knees until your butt is a couple of inches above the floor. Lean your upper body slowly forward as you go down, until your shoulders are out over your knees. But be sure that your knees do not protrude past your toes. Then, keeping your heels on the floor, slowly stand using only your legs to lift you.
At first, try practicing these facing a wall with your toes 4 to 6 inches from the wall. This is a great way of correcting technique by ensuring that your knees are not going too far forward. Also if you feel that a full squat is too difficult at first, lower your body only as far as you can, until you develop strength and flexibility needed to lower your body all the way down.
