Issue 08 • November 2012Total body

Four Quick Moves to Help You Burn Off That Halloween Candy

Mountain Climbers w/ Twist: 1 minute

Assume a high plank position. Place your hands directly under your shoulders. Bring your right knee toward your left elbow, then your left knee toward your right elbow. Repeat this alternating exercise for 1 minute. Contract your core by drawing your navel toward the spine.

Squat & Overhead Press w/ Band: x20

Step on the resistance band with feet slightly outside hip-width distance. Hold the handles, palms facing outward with the band in front of the forearms. Shift your hips back and keep the weight in your heels as you squat down, then stand up strong and drive your arms overhead while keeping your core engaged.

Hi-Low Boat: 1 minute

In a seated bent-knee position, lean back with your chest lifted and elevate your feet to 90 degrees. Keeping your core engaged, lower your mid-back down and extend the legs out to a hover, keeping your arms reaching forward and chin tilted up as your low back presses into the mat. In one fluid motion, again lift the chest and pull the knees toward the midline, balancing on your seat. 

Push-up & Open Fly Sweeps: x20

Assume high plank position. Move your hands wider apart than shoulders, and at mid-chest level. Perform a full push-up with a strong core and neutral spine, then lower entirely to the floor. Reach your arms straight forward, lift your thighs off the mat with legs + feet together. Sweep your arms outward toward the hips while you squeeze your shoulder blades together and lift the chest.

Patty Soud

Patty Soud

Certified Personal Trainer and Group Fitness Instructor since 2003. I specialize in training individuals to reach specific goals. Weight loss, fat loss, sports specific needs, pain relief, and a better quality of life are the goals for which most people seek my help.

No Comment

Leave a reply

Your email address will not be published. Required fields are marked *

Previous post

Acro Yoga

Next post

Dr 2 Dr, What’s Your Risk for Cardiovascular Disease