Holiday Workout Just for Fun!
It’s
very simple – 1 a day for 12 days then we’ll see you back in class.
1. Lock in a time of day to do it – recommend
first thing in morning, then do a good stretch before bed and enjoy a peaceful
sleep.
2. Draw up your pelvic floor and switch on
transverse abdominals = CORE for each
3. 15 reps of each and 2 -3 sets, or for plank
hold for 30 sec min. Challenge yourself
to see how long you can hold and beat your own record.
4. You can do the below as a full workout if
you want to do more.
5. Have Fun!
Put on music, laugh with the kids while doing it.
Day 1: Squats –
standard or sumo
Day 2: Lounges
Day 3: Single leg extensions - 12 each side - picture is advance level with extension from
bridge. Standard is with bottom on floor
and knees bent into table top with one leg extending.
Day 4: Push Ups - as
many on toes as possible
Day 5: Criss Cross -
On back hands behind head, legs in tabletop
& twist, opposite armpit to knee
Day 6: Swimming – Tummy arms and legs long, push pubic bone
into matt, paddle limbs up & down
Day 7: Tricep Push Up or can do as Dips using park bench –
use bench slide bottom off fingers face to bottom, and elbows bend back for
triceps
Day 8: Hundred – work up from knees bent to legs extended
feet pointing out to sides, hands at hips
Day 9: Inner Thigh Leg raises – lower bottom leg up &
down
Day 10: Side leg bends – tap foot up & down
Day 11: Plank at tabletop, curl toes hover knees just above
ground
Day 12: Clam, Level 2
/ 3 do with feet in the air, raise top knee open and then close
For Fun finish with – Roll like a ball:
To see workout with all images - email: info@blissactive.com.au and request Holiday Workout pdf :-)
Please note for pregnancy please follow your health
practioners guidelines. Would be
recommended to forgo swimming, instead on hands and knees do single leg and arm
extensions. From 15 -20 weeks no upper
abdominal work – can still do lower abs, just don’t raise head & shoulders
off ground.
See you all back in
class from holidays from:
Mondays with Childcare at Capalaba – 14 January 2013
Thursdays Bubby Pilates & Baby Bootcamp – 17 January
2013
Tuesdays Bubby Pilates at Seven Hills – 22 January 2013
